Calories in Pumpkin

Cooked, Boiled, Drained, Without Salt

Nutritional Analysis

Good points

Low in saturated fat
No cholesterol
Very low in sodium
Very high in dietary fiber
High in iron
High in manganese
High in magnesium
High in niacin
High in phosphorus
Very high in potassium
High in riboflavin
High in thiamin
Very high in vitamin A
High in vitamin B6
Very high in vitamin C

Bad points

High in sugar

Nutrition Grade

96% confidence
Nutrition Grade for Pumpkin

Report bad grade

Serving Size 1 cup, mashed (245.0 g)

Amount Per Serving

Calories

Calories from Fat

% Daily Value^*

Total Fat

0.2g

Saturated Fat

0.1g

Polyunsaturated Fat

0.0g

Monounsaturated Fat

0.0g

Cholesterol

0mg

Sodium

2mg

Total Carbohydrates

12.0g

Dietary Fiber

2.7g

11%

Sugars

2.5g

Protein

1.8g

Vitamin A 245%	•	Vitamin C 19%
Calcium 4%	•	Iron 8%

* Based on a 2000 calorie diet

See more extended nutritional details

Water	229.54 g
Energy	49 kcal
Energy	203 kj
Protein	1.76 g
Total lipid (fat)	0.17 g
Ash	1.52 g
Carbohydrate, by difference	12.01 g
Fiber, total dietary	2.7 g
Sugars, total	2.5 g
Calcium, Ca	37 mg
Iron, Fe	1.4 mg
Magnesium, Mg	22 mg
Phosphorus, P	74 mg
Potassium, K	564 mg
Sodium, Na	2 mg
Zinc, Zn	0.56 mg
Copper, Cu	0.223 mg
Manganese, Mn	0.218 mg
Selenium, Se	0.5 mcg
Vitamin C, total ascorbic acid	11.5 mg
Thiamin	0.076 mg
Riboflavin	0.191 mg
Niacin	1.012 mg
Pantothenic acid	0.492 mg
Vitamin B-6	0.108 mg
Folate, total	22 mcg
Folic acid	~ mcg
Folate, food	22 mcg
Folate, DFE	22 mcg_DFE
Choline, total	15.2 mg
Vitamin B-12	~ mcg
Vitamin B-12, added	~ mcg
Vitamin A, IU	12230 IU
Vitamin A, RAE	613 mcg_RAE
Retinol	~ mcg
Vitamin E (alpha-tocopherol)	1.96 mg
Vitamin E, added	~ mg
Vitamin K (phylloquinone)	2 mcg
Fatty acids, total saturated	0.091 g
4:0	~ g
6:0	~ g
8:0	~ g
10:0	~ g
12:0	0.002 g
14:0	0.012 g
16:0	0.064 g
18:0	0.005 g
Fatty acids, total monounsaturated	0.022 g
16:1 undifferentiated	0.012 g
18:1 undifferentiated	0.012 g
20:1	~ g
22:1 undifferentiated	~ g
Fatty acids, total polyunsaturated	0.01 g
18:2 undifferentiated	0.005 g
18:3 undifferentiated	0.005 g
18:4	~ g
20:4 undifferentiated	~ g
20:5 n-3	~ g
22:5 n-3	~ g
22:6 n-3	~ g
Cholesterol	~ mg
Tryptophan	0.022 g
Threonine	0.051 g
Isoleucine	0.056 g
Leucine	0.083 g
Lysine	0.096 g
Methionine	0.02 g
Cystine	0.005 g
Phenylalanine	0.056 g
Tyrosine	0.074 g
Valine	0.061 g
Arginine	0.096 g
Histidine	0.027 g
Alanine	0.049 g
Aspartic acid	0.181 g
Glutamic acid	0.326 g
Glycine	0.047 g
Proline	0.047 g
Serine	0.078 g
Alcohol, ethyl	~ g
Caffeine	~ mg
Theobromine	~ mg
Carotene, beta	5135 mcg
Carotene, alpha	853 mcg
Cryptoxanthin, beta	3553 mcg
Lycopene	~ mcg
Lutein + zeaxanthin	2484 mcg