Pumpkincalories and nutrition per 100 g
100 g raw
26kcal
Protein, fat and carbs per 100 g
- Protein
- 1 g
- 13% of energy
- Fat
- 0.1 g
- 3% of energy
- Carbs
- 6.5 g
- 84% of energy
- Fiber
- 0.5 g
- Sugar
- 2.8 g
- Boiled, 100 g
- 27 kcal
- Roasted, 100 g
- 31 kcal
On this page
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 26 kcal | 1 g | 0.1 g | 6.5 g |
| Boiled | 95% | 27 kcal | 1.1 g | 0.1 g | 6.8 g |
| Steamed | 97% | 27 kcal | 1 g | 0.1 g | 6.7 g |
| Roasted | 85% | 31 kcal | 1.2 g | 0.1 g | 7.7 g |
| Fried | 90% | 29 kcal | 1.1 g | 0.1 g | 7.2 g |
What to pair it with
Eat it with fat
Carotenoids are absorbed much better with fat: add oil, sour cream or nuts.
Source: PMID 15277161
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 426 mcg | 61% |
| Vitamin C | 9 mg | 12% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 1.1 mcg | 1% |
| Vitamin B1 (thiamine) | 0.05 mg | 5% |
| Vitamin B2 (riboflavin) | 0.11 mg | 10% |
| Vitamin B3 (niacin) | 0.6 mg | 4% |
| Vitamin B6 (pyridoxine) | 0.06 mg | 5% |
| Vitamin B9 (folate) | 16 mcg | 4% |
| Choline | 8.2 mg | 2% |
| Calcium | 21 mg | 2% |
| Iron | 0.8 mg | 4% |
| Magnesium | 12 mg | 4% |
| Phosphorus | 44 mg | 6% |
| Potassium | 340 mg | 13% |
| Sodium | 1 mg | 0% |
| Zinc | 0.32 mg | 4% |
| Selenium | 0.3 mcg | 1% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.13 mg | 7% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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