Pumpkin Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.5GI Low

Macronutrients

Calories26 kcal 1% DV

Protein1.0 g 2% DV

Carbohydrates6.5 g 2% DV

Fat0.1 g 0% DV

Fiber0.5 g 2% DV

Total sugars2.8 g no %DV*

Sodium1.0 mg 0% DV

Vitamins & minerals

Vitamin A426 µg 47%

Vitamin C9.0 mg 10%

Vitamin D0.0 µg 0%

Vitamin E1.1 mg 7%

Vitamin K1.1 µg 1%

Thiamin B10.05 mg 4%

Riboflavin B20.11 mg 8%

Niacin B30.6 mg 4%

Vitamin B60.06 mg 4%

Folate B916 µg 4%

Vitamin B120.0 µg 0%

Calcium21 mg 2%

Iron0.8 mg 4%

Magnesium12 mg 3%

Phosphorus44 mg 4%

Potassium340 mg 7%

Zinc0.32 mg 3%

Selenium0.3 µg 1%

Common serving sizes

Serving	Weight
1 cup cubed	116 g
1 cup canned	245 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

See Pumpkin in the Connections Explorer →

Best timing around exercise

Any time — best with main meals. Avoid large servings of raw cruciferous pre-workout (gas risk)

More vegetables

Kale Moringa leaves Watercress Spinach Amaranth greens Broccoli Collard greens Spirulina

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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