Pumpkin, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 9 MG | 10% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 16 UG | 4% | |
| Choline, total | 8.2 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 426 UG | 47% | |
| Vitamin E (alpha-tocopherol) | 1.1 MG | 7% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.1 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 21 MG | 2% | |
| Iron, Fe | 0.8 MG | 4% | |
| Magnesium, Mg | 12 MG | 3% | |
| Phosphorus, P | 44 MG | 4% | |
| Potassium, K | 340 MG | 7% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 14% | |
| Manganese, Mn | 0.1 MG | 5% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Very low in calories (26 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of Vitamin A, RAE (47% DV).
About Pumpkin, raw
This vibrant orange flesh, a staple of autumn, is a nutritional powerhouse, especially when consumed raw. Offering a low-calorie profile, it's an excellent choice for those mindful of their weight. Its fiber content contributes to digestive health and promotes feelings of fullness, while the carbohydrate count provides a source of energy. More notably, this food is incredibly rich in beta-carotene, a precursor to vitamin A. Vitamin A is crucial for vision, immune function, and skin health. It also contains other beneficial antioxidants that can help protect cells from damage.
Incorporating this food into your diet is surprisingly versatile. While often associated with pies and lattes, the raw form can be enjoyed in various ways. Grated into salads, julienned for crudités, or blended into smoothies, it adds a subtle sweetness and a boost of nutrients. You can also experiment with using it in raw soups or even as a base for dips. Be mindful of portion sizes, as excessive consumption, though unlikely, could lead to a buildup of beta-carotene and a temporary orange tint to the skin.
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