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Pumpkin (cooked, boiled, drained, unsalted)
Vegetables

Pumpkin (cooked, boiled, drained, unsalted) nutrition facts

Per 1 cup, mashed · 245 g

Calories
49
3%
of a 2,000 cal day
  • Protein
    1.8g
    13% of calories
  • Carbs
    12g
    84% of calories
  • Fat
    0.2g
    3% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Pumpkin (cooked, boiled, drained, unsalted) (1 cup, mashed, 245 g) has 49 calories, with 1.8 g of protein, 12 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (84% of calories). It is high in Vitamin A (78% DV) and copper (25% DV).

Per 100 g
20cal
very low energy density
Protein per 100 cal
3.7g
Net carbs
9g
carbs minus fiber
Fiber
2.7g
5.1 g sugar

High in

20%+ of the daily value

  • Vitamin A78%
  • Copper25%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin C13%
  • Vitamin E13%
  • Riboflavin (B2)15%
  • Pantothenic acid10%
  • Iron17%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, mashed (245 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A706 μg
78%
Vitamin C12 mg
13%
Vitamin D0 μg
0%
Vitamin E2 mg
13%
Vitamin K2 μg
2%
Thiamine0.1 mg
6%
Riboflavin (B2)0.2 mg
15%
Niacin1 mg
6%
Vitamin B60.1 mg
8%
Folate (B9)22 μg
6%
Vitamin B120 μg
0%
Pantothenic acid0.5 mg
10%
Choline15 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium37 mg
4%
Iron1 mg
17%
Potassium564 mg
12%
Magnesium22 mg
5%
Phosphorus74 mg
11%
Zinc1 mg
5%
Copper0.2 mg
25%
Manganese0.2 mg
9%
Selenium0.5 μg
1%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0 g—
Alpha carotene6,652 μg—
Arginine0.1 g—
Aspartic acid0.2 g—
Beta carotene5,135 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid0.3 g—
Glycine0 g—
Histidine0 g—
Isoleucine0.1 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0 g—
Proline0 g—
Retinol0 μg—
Serine0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 49 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 9min
    Walking (3.5 mph)
  • 6min
    Cycling (moderate)
  • 4min
    Running (6 mph)
  • 7min
    Swimming laps

Common questions

How many calories are in Pumpkin (cooked, boiled, drained, unsalted)?

One serving of Pumpkin (cooked, boiled, drained, unsalted) (1 cup, mashed) has 49 calories, which works out to 20 calories per 100 g. That is about 2.5% of a 2,000-calorie day.

Is Pumpkin (cooked, boiled, drained, unsalted) high in protein?

Not especially. It has 1.8 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Pumpkin (cooked, boiled, drained, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 84% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pumpkin (cooked, boiled, drained, unsalted)?

2.5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Pumpkin (cooked, boiled, drained, unsalted)?

5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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