Pumpkin, per 100 g: 26 kcal, 1 g protein, 6.5 g carbohydrate, 0.5 g fibre, 0.1 g fat. Figures are the USDA reference values for “Pumpkin, raw”.
At 100 g it reaches the EU threshold to be called a source of vitamin a, potassium. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 26 kcal | |
| Protein | 1 g | |
| Fat | 0.1 g | |
| of which saturates | 0.052 g | |
| of which monounsaturates | 0.013 g | |
| of which polyunsaturates | 0.005 g | |
| Carbohydrate | 6.5 g | |
| of which sugars | 2.76 g | |
| Fibre | 0.5 g | |
| Water | 91.6 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 21 mg | 2.63% |
| Iron | 0.8 mg | 5.71% |
| Magnesium | 12 mg | 3.2% |
| Phosphorus | 44 mg | 6.29% |
| Potassium | 340 mg | 17% |
| Sodium | 1 mg | |
| Zinc | 0.32 mg | 3.2% |
| Copper | 0.127 mg | 12.7% |
| Manganese | 0.125 mg | 6.25% |
| Selenium | 0.3 µg | 0.545% |
| Vitamins | ||
| Vitamin A | 426 µg | 53.3% |
| Vitamin D | 0 µg | |
| Vitamin E | 1.06 mg | 8.83% |
| Vitamin K | 1.1 µg | 1.47% |
| Vitamin C | 9 mg | 11.3% |
| Thiamine (B1) | 0.05 mg | 4.55% |
| Riboflavin (B2) | 0.11 mg | 7.86% |
| Niacin (B3) | 0.6 mg | 3.75% |
| Pantothenic acid (B5) | 0.298 mg | 4.97% |
| Vitamin B6 | 0.061 mg | 4.36% |
| Folate | 16 µg | 8% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Vitamin A contributes to the maintenance of normal vision
- Vitamin A contributes to the normal function of the immune system
- Vitamin A contributes to the maintenance of normal skin
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass