Pumpkin

A nutrient-packed vegetable, rich in vitamins, especially Vitamin A, and is a low-calorie option for those looking to add more nutrients to their meals.

30

1 medium wedge

(115 grams)

CAL

A

Nutri-Score

Rich in antioxidants, high in Vitamin A, and low in calories.

Value per 100 grams & per cup (245g):

25 kcal / 65 kcal

Protein

1 gram/ 2.5 grams

Fats

0.1 grams / 0.2 grams

Carbohydrates

6.5 grams / 16 grams

Fiber

0.5 grams / 1.2 grams

Vitamins & Nutrients

Vitamin A: Essential for maintaining healthy vision and immune function.
Vitamin C: Helps with immune defense and skin health.
Potassium: Important for heart and muscle function.
Iron: Vital for red blood cell production and oxygen transport.

Satiety and Feelings

Pumpkin is low in calories but high in water content, helping you stay hydrated. Its fiber content also helps you feel full longer.

What does 100 g look like?

Roughly the size of a small wedge about 3 to 4 inches (7 to 10 cm) long or about 1/4 cup of raw, chopped pumpkin.

What does 2000/2500 calories look like?

About 2 pumpkins.

Daily Value per 100 grams %

Vitamin A

45%

Vitamin C

15%

Potassium

10%

Iron

5%

Fiber

2%

Protein

2%

Sodium (Salt)

1%

Carbohydrates

5%

Total Fat

0%

Saturated Fat

Saturated Fat 0%

Cholesterol (free)

0%

Sugar (natural)

3%

Calories

1%

Did you know?

Pumpkin is technically a fruit and are part of the Cucurbitaceae family, which also includes melons like cucumbers, cantaloupes, and squash.
Pumpkins are native to North America, specifically Mexico and the southern United States, where they were first domesticated by indigenous peoples around 7,000 years. They were not originally orange. Early pumpkins were typically green, yellow, or white.
The seeds of the pumpkin are rich in zinc and magnesium, which are essential for immune function.
Pumpkin is commonly used in Thanksgiving dishes in the United States, with pumpkin pie being a beloved dessert.
Pumpkin carving for Halloween originated in Ireland, where people used to carve turnips before pumpkins became more common in North America.
Pumpkin puree can be used as a substitute for butter or oil in baking, offering a lower-fat alternative.

Drawback

Raw pumpkin can be tough and difficult to digest for some people, especially when consumed in large quantities.
Canned pumpkin products may contain added sugars or preservatives, so it’s best to check labels for purity.
Excessive consumption may cause carotene toxicity, which can lead to orange-tinted skin (though this is rare).