Pumpkin (cooked, boiled, drained, without salt) nutrition facts
100 grams of pumpkin, cooked, boiled, drained, without salt contain 20 calories, 0.7 g of protein, 4.9 g of carbohydrates and 0.1 g of fat. It is an excellent source of vitamin A (32% DV). Most of its calories (85%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin A32%
- Copper10%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 288 µg | 32% |
| Vitamin C | 4.7 mg | 5% |
| Vitamin E | 0.8 mg | 5% |
| Vitamin K | 0.8 µg | 1% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 0.41 mg | 3% |
| Pantothenic acid (B5) | 0.2 mg | 4% |
| Vitamin B6 | 0.04 mg | 3% |
| Folate | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 6.2 mg | 1% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 15 mg | 1% |
| Iron | 0.57 mg | 3% |
| Potassium | 230 mg | 5% |
| Magnesium | 9 mg | 2% |
| Phosphorus | 30 mg | 2% |
| Zinc | 0.23 mg | 2% |
| Copper | 0.09 mg | 10% |
| Manganese | 0.09 mg | 4% |
| Selenium | 0.2 µg | 0% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.01 g | - |
| Polyunsaturated fat | 0 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 93.7 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Pumpkin (cooked, boiled, drained, without salt) | Category average | Difference |
|---|---|---|---|
| Calories | 20 | 63.7 | -69% |
| Protein | 0.72 g | 2.82 g | -74% |
| Total carbohydrate | 4.9 g | 12.5 g | -61% |
| Total fat | 0.07 g | 1.01 g | -93% |
| Dietary fiber | 1.1 g | 3 g | -63% |
| Total sugars | 2.08 g | 3.34 g | -38% |
| Sodium | 1 mg | 157 mg | -99% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168449. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.