Pumpkin, Raw

Nutritional value of Pumpkin, Raw
Serving Size: 1 Cup (1″ cubes), 116 g

Calories 30 Kcal. Calories from Fat 1.08 Kcal.

Proximity Amount % DV
Water 106.26 g N/D
Energy 30 Kcal N/D
Energy 126 kJ N/D
Protein 1.16 g 2.32%
Total Fat (lipid) 0.12 g 0.34%
Ash 0.93 g N/D
Carbohydrate 7.54 g 5.80%
Total dietary Fiber 0.6 g 1.58%

Minerals Amount % DV
Calcium, Ca 24 mg 2.40%
Iron, Fe 0.93 mg 11.63%
Magnesium, Mg 14 mg 3.33%
Phosphorus, P 51 mg 7.29%
Potassium, K 394 mg 8.38%
Sodium, Na 1 mg 0.07%
Zinc, Zn 0.37 mg 3.36%
Copper, Cu 0.147 mg 16.33%
Manganese, Mn 0.145 mg 6.30%
Selenium, Se 0.3 µg 0.55%


Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.058 mg 4.83%
Vitamin B2 (Riboflavin) 0.128 mg 9.85%
Vitamin B3 (Niacin) 0.696 mg 4.35%
Vitamin B5 (Pantothenic acid) 0.346 mg 6.92%
Vitamin B6 (Pyridoxine) 0.071 mg 5.46%
Vitamin B9 (Folate) 19 µg 4.75%
Folic Acid 0 µg N/D
Folate, food 19 µg N/D
Folate, DEF 19 µg N/D
Choline 9.5 mg 1.73%
Vitamin C (Ascorbic acid) 10.4 mg 11.56%
Fat soluble Vitamins
Vitamin A, RAE 494 µg 70.57%
Vitamin A, IU 9875 IU N/D
Beta Carotene 3596 µg N/D
Alpha Carotene 4659 µg N/D
Lutein + zeaxanthin 1740 µg N/D
Vitamin E (alpha-tocopherol) 1.23 mg 8.20%
Vitamin K (phylloquinone) 1.3 µg 1.08%

Lipids Amount % DV
Fatty acids, total saturated 0.06 g N/D
Lauric acid (dodecanoic acid) 12:00 0.001 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.007 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.043 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.003 g N/D
Fatty acids, total monounsaturated 0.015 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.007 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.007 g N/D
Fatty acids, total polyunsaturated 0.006 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.002 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.003 g N/D
Phytosterols 14 mg N/D

Amino acids Amount % DV
Tryptophan 0.014 g 3.18%
Threonine 0.034 g 1.93%
Isoleucine 0.036 g 2.15%
Leucine 0.053 g 1.43%
Lysine 0.063 g 1.88%
Methionine 0.013 g N/D
Cystine 0.003 g N/D
Phenylalanine 0.037 g N/D
Tyrosine 0.049 g N/D
Valine 0.041 g 1.94%
Arginine 0.063 g N/D
Histidine 0.019 g 1.54%
Alanine 0.032 g N/D
Aspartic acid 0.118 g N/D
Glutamic acid 0.213 g N/D
Glycine 0.031 g N/D
Proline 0.03 g N/D
Serine 0.051 g N/D

Flavones Amount % DV
Luteolin 1.9 mg N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.