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Fruit & vegetables

Pumpkin

Pumpkin nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
26kcal
109 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein1.0 g
2% RI*
Carbohydrates6.5 g
3% RI*
Fat0.1 g
0% RI*
Saturated fat0.1 g
0% RI*
Fibre0.5 g
2% RI*
Sugars2.8 g
3% RI*

Vitamins

Vitamin C9.0 mg
11% RI*
Vitamin E1.1 mg
9% RI*
Vitamin K1.1 µg
1% RI*
Vitamin B60.1 mg
4% RI*
Folate16.0 µg
8% RI*

Minerals

Calcium21.0 mg
3% RI*
Iron0.8 mg
6% RI*
Magnesium12.0 mg
3% RI*
Phosphorus44.0 mg
6% RI*
Potassium340.0 mg
17% RI*
Sodium1.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind pumpkin

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Contributes potassium (340 mg per 100 g), which supports normal muscle and nerve function.
  • Provides only 26 kcal per 100 g, adding volume to meals with relatively little energy.
  • Its high water content can help add volume and hydration to meals.
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THE DOWNSIDE

What to keep in mind

  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.
  • Nutrient values vary by variety, freshness and cooking method.
  • It should complement, not replace, a varied diet with adequate protein, fats and other food groups.