...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, raw
Refuse: 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)
Technically a fruit, but treated as a vegetable, the pumpkin is a very good source of vitamin A and the carotenes.
