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
Raw pumpkin flesh is mostly water, with a mild sweetness and a slightly fibrous texture. The carb content is low, fat is negligible, and protein is minimal. Orange varieties owe their color to beta-carotene. Eaten raw it has limited culinary use beyond juicing or thin slices, but it forms the base for soups, pies, and roasted vegetable dishes once cooked. The seeds, not included here, carry most of the fat and protein in the whole fruit.
Dietary Information
Pumpkin, raw is considered low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Pumpkin, raw include Vitamin A, RAE (47% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 26 calories per 100 grams, Pumpkin, raw gets 15% of its calories from protein, 100% from carbohydrates, and 3% from fat. This is lower than most foods and comparable to fruits and vegetables.
Compare Pumpkin, raw
See how Pumpkin, raw compares to other foods in terms of nutrition:
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- Pumpkin, raw vs Peas, green (includes baby and lesuer types), canned, drained solids, unprepared
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