Pumpkin Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-06-11

Written and reviewed by the NatureClaim Team




Pumpkin


Overview of Pumpkin Nutrition

Scientific Name: Cucurbita


Order: Cucurbitales


Family: Cucurbitaceae


Even colored, well matured ones heavy for size, not broken, cracked or soft.



Calories
Name Amount % Daily Value
Calories 26 kcal 1%


Carbohydrates
Name Amount % Daily Value
Total Carbs 6.50 g 2%
Dietary Fiber 0.50 g 2%
Sugars 2.76 g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols 12.00 mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 0.10 g 0%
Saturated Fat 0.05 g 0%
Monounsaturated Fat 0.01 g
Polyunsaturated Fat, total 0.01 g
  • 18:2 n-6 (LA), Omega-6
0.00 g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
0.00 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 1.00 g 2%
  • Tryptophan
0.01 g
  • Threonine
0.03 g
  • Isoleucine
0.03 g
  • Leucine
0.05 g
  • Lysine
0.05 g
  • Methionine
0.01 g
  • Cystine
0.00 g
  • Phenylalanine
0.03 g
  • Tyrosine
0.04 g
  • Valine
0.04 g
  • Arginine
0.05 g
  • Histidine
0.02 g
  • Alanine
0.03 g
  • Aspartic Acid
0.10 g
  • Glutamic Acid
0.18 g
  • Glycine
0.03 g
  • Proline
0.03 g
  • Serine
0.04 g


Vitamins
Name Amount % Daily Value
Vitamin C 9.00 mg 15%
Thiamin 0.05 mg 3%
Riboflavin 0.11 mg 6%
Niacin 0.60 mg 3%
Pantothenic Acid 0.30 mg 3%
Vitamin B6 0.06 mg 3%
Folate, total 16.00 mg 4%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
16.00 mcg
Choline 8.20 mg
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 8513.00 IU 170%
  • Retinol Acitiviy Equivalent
426.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
3100.00 mcg
  • Alpha-Carotene
4016.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 1500.00 mcg
Vitamin E, total 1.58 IU 5%
  • Alpha-Tocopherol
1.06 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) 1.10 mcg 1%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 21.00 mg 2%
Iron 0.80 mg 4%
Magnesium 12.00 mg 3%
Phosphorus 44.00 mg 4%
Potassium 340.00 mg 10%
Sodium 1.00 mg 0%
Zinc 0.32 mg 2%
Copper 0.13 mg 7%
Manganese 0.12 mg 6%
Selenium 0.30 mcg 0%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount


Others
Name Amount
Water 91.60 g
Ash 0.80 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.