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Pumpkin Nutrition
the nutritional value of pumpkins and full pumpkin nutrition information...
Technically a fruit, but treated as a vegetable, the pumpkin is a very good source of vitamin A and the carotenes.
Pumpkins are an excellent source of vitamin A which plays a part in eye health and also helps to fight off viral infections.
Pumpkins also contain a very good amount of beta and alpha carotene which protects the cells from free radical damage and also provides a source of vitamin A. Beta and alpha carotene also helps the immune and reproductive systems to function properly.
Pumpkins provide a very good amount of beta cryptoxanthin
which protects the cells from free radical damage and also provides a source of vitamin A. Beta cryptoxanthin
can also help to reduce the risk of lung cancer and inflammatory polyarthritis.
Pumpkin nutrition provides a very good amount of lutein and zeaxanthin which plays a part in eye health and also protects the bodies' cells from free radical damage.
One cup of pumpkin contains around 30 calories.
THE FULL NUTRITIONAL VALUE OF PUMPKINS:
Pumpkin, rawRefuse: 30% (Seeds, rind and stem)
Scientific Name: Cucurbita spp.
NDB No: 11422 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup (1" cubes)
-------
116g
| | Proximates
|
|
Water
|
g
|
106.26
|
|
Energy
|
kcal
|
30
|
|
Energy
|
kJ
|
126
|
|
Protein
|
g
|
1.16
|
|
Total lipid (fat)
|
g
|
0.12
|
|
Ash
|
g
|
0.93
|
|
Carbohydrate, by difference
|
g
|
7.54
|
|
Fiber, total dietary
|
g
|
0.6
|
|
Sugars, total
|
g
|
1.58
| | Minerals
|
|
Calcium, Ca
|
mg
|
24
|
|
Iron, Fe
|
mg
|
0.93
|
|
Magnesium, Mg
|
mg
|
14
|
|
Phosphorus, P
|
mg
|
51
|
|
Potassium, K
|
mg
|
394
|
|
Sodium, Na
|
mg
|
1
|
|
Zinc, Zn
|
mg
|
0.37
|
|
Copper, Cu
|
mg
|
0.147
|
|
Manganese, Mn
|
mg
|
0.145
|
|
Selenium, Se
|
mcg
|
0.3
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
10.4
|
|
Thiamin
|
mg
|
0.058
|
|
Riboflavin
|
mg
|
0.128
|
|
Niacin
|
mg
|
0.696
|
|
Pantothenic acid
|
mg
|
0.346
|
|
Vitamin B-6
|
mg
|
0.071
|
|
Folate, total
|
mcg
|
19
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
19
|
|
Folate, DFE
|
mcg_DFE
|
19
|
|
Choline, total
|
mg
|
9.5
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
428
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
3596
|
|
Carotene, alpha
|
mcg
|
597
|
|
Cryptoxanthin, beta
|
mcg
|
2488
|
|
Vitamin A, IU
|
IU
|
8565
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
1740
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
1.23
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
1.3
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.060
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.001
|
|
14:0
|
g
|
0.007
|
|
16:0
|
g
|
0.043
|
|
18:0
|
g
|
0.003
|
|
Fatty acids, total monounsaturated
|
g
|
0.015
|
|
16:1 undifferentiated
|
g
|
0.007
|
|
18:1 undifferentiated
|
g
|
0.007
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.006
|
|
18:2 undifferentiated
|
g
|
0.002
|
|
18:3 undifferentiated
|
g
|
0.003
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
|
|
Phytosterols
|
mg
|
14
| | Amino acids
|
|
Tryptophan
|
g
|
0.014
|
|
Threonine
|
g
|
0.034
|
|
Isoleucine
|
g
|
0.036
|
|
Leucine
|
g
|
0.053
|
|
Lysine
|
g
|
0.063
|
|
Methionine
|
g
|
0.013
|
|
Cystine
|
g
|
0.003
|
|
Phenylalanine
|
g
|
0.037
|
|
Tyrosine
|
g
|
0.049
|
|
Valine
|
g
|
0.041
|
|
Arginine
|
g
|
0.063
|
|
Histidine
|
g
|
0.019
|
|
Alanine
|
g
|
0.032
|
|
Aspartic acid
|
g
|
0.118
|
|
Glutamic acid
|
g
|
0.213
|
|
Glycine
|
g
|
0.031
|
|
Proline
|
g
|
0.030
|
|
Serine
|
g
|
0.051
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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