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Pumpkin Nutrition

...the nutritional value of pumpkins and full pumpkin nutrition information...

pumpkin Technically a fruit, but treated as a vegetable, the pumpkin is a very good source of vitamin A and the carotenes.

  • Pumpkins are an excellent source of vitamin A which plays a part in eye health and also helps to fight off viral infections.

  • Pumpkins also contain a very good amount of beta and alpha carotene which protects the cells from free radical damage and also provides a source of vitamin A. Beta and alpha carotene also helps the immune and reproductive systems to function properly.

  • Pumpkins provide a very good amount of beta cryptoxanthin which protects the cells from free radical damage and also provides a source of vitamin A. Beta cryptoxanthin can also help to reduce the risk of lung cancer and inflammatory polyarthritis.

  • Pumpkin nutrition provides a very good amount of lutein and zeaxanthin which plays a part in eye health and also protects the bodies' cells from free radical damage.

  • One cup of pumpkin contains around 30 calories.



    THE FULL NUTRITIONAL VALUE OF PUMPKINS:

    Pumpkin, raw

    Refuse: 30%  (Seeds, rind and stem)
    Scientific Name:  Cucurbita spp.
    NDB No: 11422 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup (1" cubes)
    -------
    116g
    Proximates
    Water
    g
    106.26
    Energy
    kcal
    30
    Energy
    kJ
    126
    Protein
    g
    1.16
    Total lipid (fat)
    g
    0.12
    Ash
    g
    0.93
    Carbohydrate, by difference
    g
    7.54
    Fiber, total dietary
    g
    0.6
    Sugars, total
    g
    1.58
    Minerals
    Calcium, Ca
    mg
    24
    Iron, Fe
    mg
    0.93
    Magnesium, Mg
    mg
    14
    Phosphorus, P
    mg
    51
    Potassium, K
    mg
    394
    Sodium, Na
    mg
    1
    Zinc, Zn
    mg
    0.37
    Copper, Cu
    mg
    0.147
    Manganese, Mn
    mg
    0.145
    Selenium, Se
    mcg
    0.3
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    10.4
    Thiamin
    mg
    0.058
    Riboflavin
    mg
    0.128
    Niacin
    mg
    0.696
    Pantothenic acid
    mg
    0.346
    Vitamin B-6
    mg
    0.071
    Folate, total
    mcg
    19
    Folic acid
    mcg
    0
    Folate, food
    mcg
    19
    Folate, DFE
    mcg_DFE
    19
    Choline, total
    mg
    9.5
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    428
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    3596
    Carotene, alpha
    mcg
    597
    Cryptoxanthin, beta
    mcg
    2488
    Vitamin A, IU
    IU
    8565
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    1740
    Vitamin E (alpha-tocopherol)
    mg
    1.23
    Vitamin E, added
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    1.3
    Lipids
    Fatty acids, total saturated
    g
    0.060
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.001
    14:0
    g
    0.007
    16:0
    g
    0.043
    18:0
    g
    0.003
    Fatty acids, total monounsaturated
    g
    0.015
    16:1 undifferentiated
    g
    0.007
    18:1 undifferentiated
    g
    0.007
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.006
    18:2 undifferentiated
    g
    0.002
    18:3 undifferentiated
    g
    0.003
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Phytosterols
    mg
    14
    Amino acids
    Tryptophan
    g
    0.014
    Threonine
    g
    0.034
    Isoleucine
    g
    0.036
    Leucine
    g
    0.053
    Lysine
    g
    0.063
    Methionine
    g
    0.013
    Cystine
    g
    0.003
    Phenylalanine
    g
    0.037
    Tyrosine
    g
    0.049
    Valine
    g
    0.041
    Arginine
    g
    0.063
    Histidine
    g
    0.019
    Alanine
    g
    0.032
    Aspartic acid
    g
    0.118
    Glutamic acid
    g
    0.213
    Glycine
    g
    0.031
    Proline
    g
    0.030
    Serine
    g
    0.051
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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