Pumpkin Nutrition Facts

30 calories in 1 cup (1" cubes)

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Calories in Pumpkin
Pumpkin, raw
30 calories in Pumpkin, 1 cup (1" cubes)
1 cup = 116g ≈ 0.256lb ≈ 4.09oz
0.26 calories / gram
0 Weight Watchers points
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Calorie Sources:88% carbohydrates; 9% proteins; 3% fats
Fats:0.12 g (1 calorie, 0% by weight)
Carbohydrates:7.54 g (27 calories, 7% by weight)
Proteins:1.16 g (3 calories, 1% by weight)
Alcohol:~
Water:106.26 g (92% by weight)
Fat Composition:77% saturated; 15% monounsaturated; 8% polyunsaturated
Trans Fat :~
Dietary Fiber:0.58 g (1% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup (1" cubes)
Scientific Name:Cucurbita spp.
Refuse:30 %
Refuse Description:Seeds, rind and stem
Food Group:Vegetables and Vegetable Products
USDA #:11422
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Vitamin A:8565 IU
Retinol:~
Retinol Activity Equivalent:428.04 mcg
α-Carotene:597.40 mcg
β-Carotene:3.60 mg
β-Cryptoxanthin:2.49 mg
Lycopene:~
Lutein + Zeaxanthin:1.74 mg
Vitamin B-1:58 mcg
Vitamin B-2:127.60 mcg
Vitamin B-3:696 mcg
Vitamin B-5:336.40 mcg
Vitamin B-6:69.60 mcg
Vitamin B-9:18.56 mcg
Food folate:18.56 mcg
Dietary Folate Equivalent:18.56 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:9.51 mg
Vitamin C:10.44 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:1.23 mg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:1.28 mcg
Calcium (Ca):24.36 mg
Copper (Cu):139.20 mcg
Fluoride (F):~
Iron (Fe):928 mcg
Magnesium (Mg):13.92 mg
Manganese (Mn):139.20 mcg
Phosphorus (P):51.04 mg
Potassium (K):0.39 g
Selenium (Se):0.35 mcg
Sodium (Na):1.16 mg
Zinc (Zn):371.20 mcg
Cholesterol:~
Phytosterols:13.92 mg
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:7.54 g
Dietary Fiber:0.58 g
Sugars Total:1.58 g
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:1.16 g
Essential amino acids
Phenylalanine:34.80 mg
Leucine:46.40 mg
Methionine:11.60 mg
Lysine:58 mg
Isoleucine:34.80 mg
Valine:34.80 mg
Threonine:23.20 mg
Tryptophan:11.60 mg
Histidine:11.60 mg
Arginine:58 mg
Non-essential amino acids
Alanine:23.20 mg
Aspartic acid:0.12 g
Betaine:~
Cystine:3.48 mg
Glutamic acid:0.21 g
Glycine:23.20 mg
Hydroxyproline:~
Proline:23.20 mg
Serine:46.40 mg
Tyrosine:46.40 mg
Fats Total:0.12 g
Saturated fatty acids:58 mg
Monounsaturated fatty acids:11.60 mg
Polyunsaturated fatty acids:5.80 mg
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:1.16 mg
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:6.96 mg
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:34.80 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:3.48 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:6.96 mg
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:6.96 mg
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:2.32 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:3.48 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:0.93 g
Caffeine:~
Theobromine:~
Product Type:Pumpkin
Weight Watchers Points:0 point(s)
Atkins Diet (Induction) Rating:1 / 10
Atkins Diet (Maintanence) Rating:2 / 10
Zone Diet Rating:1 / 10
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Did you know?...Cucumbers break up cholesterol deposits.
Related: Pumpkin leaves, cooked, boiled, drained, without salt
Pumpkin, cooked, boiled, drained, without salt
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