In this post & video I am going to review the nutrition facts of pumpkin and explain some of its health benefits.
In the year of 2020 China was the largest producer of pumpkins followed by India and Ukraine.
Contents
Nutritional profile | Water | Carbohydrates | Fat & Protein | Vitamins, minerals & health benefits | Conclusion |
Nutritional profile of Pumpkins
| Percentage | 1 Cup mashed (245 g) | |
| Water | 93.7% | 230 g |
| Carbohydrates | 4.9% | 12 g |
| Dietary fibre | 1.1% | 2.7 g |
| Sugars | 2.1% | 5.1 g |
| Total Fat | 0.07% | 0.2 g |
| Protein | 0.72% | 1.7 g |
| Energy | – | 49 Cal/ 203 kJ |
Water
In this post & video I am going to analyse the nutrition facts of cooked pumpkin.
The major portion of cooked pumpkin is occupied by water. Water takes up 93.7% of the total weight. This high level of water content reduces the total calorie count of pumpkins.
About me
Prashanth Cheruku
Hello!!! Thanks for stopping by.
I am the founder of this platform & a qualified Food Technologist. I have more than 10 years of Research & content creation experience in the field of Food Science.
I hold a Master of Technology degree in Food Process Engineering from Indian Institute of Technology (IIT) Kharagpur.
Carbohydrates
The only macronutrient present in pumpkins in considerable amount after water is carbohydrate. About 5% of the total weight is occupied by this nutrient.
Pumpkins are not a good source of dietary fibre as it constitutes just about 1% of their total weight.
A cup of mashed pumpkin weighing 245 g provides 2.7 grams of dietary fibre.
Sugars constitute about 2% of the total weight.
Fat & Protein
Cooked pumpkin is a very poor source of both fat & protein. Fat constitutes 0.07% of its total weight and protein takes up 0.72% of pumpkin’s weight.
Energy
Pumpkin falls under very low energy foods category. 1 Cup of mashed pumpkin provides about 49 Calories or 203 kilo Joules of energy.
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Vitamins, minerals & Health benefits
Pumpkins are a good source of several vitamins and minerals.
They are excellent source of vitamin A. A cup of mashed pumpkin provides about 78.5% of the daily required vitamin A. Vitamin A is a fat-soluble vitamin that is exceptionally important for normal vision, reproduction and immune system.
Pumpkins are moderately good sources of several vitamins such as riboflavin, vitamin E, vitamin C & pantothenic acid. They are modest sources of vitamin B6, thiamin, niacin and folate.
Pumpkin is an excellent source of mineral copper. Copper works with iron in helping our body form red blood cells.
It is also a moderately good source of potassium, manganese and iron. A diet rich in potassium can offset some of the harmful effects of high sodium in the diet.
Pumpkins also contain phosphorus, magnesium and zinc in low quantities.
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Conclusion
- Cooked pumpkin is a very low energy food containing several vitamins and minerals.
- On the other hand it’s a poor source of fat, protein and dietary fibre.
- Overall I would recommend you to consume pumpkins on a regular basis about a cup weighing 245 grams for their vitamins, minerals and low-calorie content.
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