⏱ 45 min total

Pumpkin Ratatouille

Name: Pumpkin Ratatouille
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¼ medium Onion; ¼ medium Red bell pepper; ¼ pepper Orange bell pepper; ¾ medium Zucchini; ½ medium Green bell pepper; ¼ cup, cubed Pumpkin; ¼ cloves, minced Garlic; ½ tbsp Olive oil; ¼ can Tomatoes; ¼ leaf Bay leaf; ¼ tbsp Thyme; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 374 g · 13 ingredients

Calories

142

7%
of a 2,000 cal day

Protein
4g
10% of calories
Carbs
17g
45% of calories
Fat
7.7g
45% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Pumpkin Ratatouille (374 g) has 142 calories, with 4 g of protein, 17 g of carbohydrates and 7.7 g of fat. Most of its energy comes from carbs (45% of calories). It is high in Vitamin A (40% DV), Vitamin C (179% DV) and thiamine (31% DV).

Per 100 g

38cal

very low energy density

Protein per 100 cal

2.8g

Net carbs

12g

carbs minus fiber

Fiber

5.1g

9.5 g sugar

High in

20%+ of the daily value

Vitamin A40%
Vitamin C179%
Thiamine31%
Riboflavin (B2)20%
Vitamin B640%
Iron20%

Good source of

10–19% of the daily value

Dietary fiber18%
Vitamin E16%
Vitamin K15%
Niacin11%
Folate (B9)17%
Pantothenic acid13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min

1
Cut the onion, all bell peppers, zucchini, and pumpkin into 1/2-inch pieces; mince the garlic.
2
Warm the olive oil in a wide pan over medium heat. Add garlic and cook until fragrant, about 30 seconds. Stir in the onion and cook until just softened, about 2 minutes.
3
Add the red/orange bell peppers and zucchini with a pinch of salt and pepper. Cook, stirring, until slightly tender, 3–4 minutes.
4
Stir in the green bell pepper and pumpkin; season lightly again and cook 2 minutes to start softening.
5
Pour in the canned tomatoes, add the bay leaf and thyme, and gently press the tomatoes into the vegetables. Cover, reduce heat to low, and simmer, stirring once, until the pumpkin is tender, about 10–15 minutes.
6
Taste and adjust salt and pepper. If the tomatoes seem sharp, stir in a small drizzle of honey to balance.

Vitamins & minerals

Amounts for 1 serving (374 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	364 μg	40%
Vitamin C	161 mg	179%
Vitamin D	0 μg	0%
Vitamin E	2 mg	16%
Vitamin K	18 μg	15%
Thiamine	0.4 mg	31%
Riboflavin (B2)	0.3 mg	20%
Niacin	2 mg	11%
Vitamin B6	1 mg	40%
Folate (B9)	69 μg	17%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	13%
Choline	26 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	64 mg	6%
Iron	2 mg	20%
Potassium	787 mg	17%
Magnesium	48 mg	11%
Phosphorus	106 mg	15%
Zinc	1 mg	7%
Copper	0.2 mg	21%
Manganese	0.5 mg	21%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	1,183 μg	—
Arginine	0.1 g	—
Aspartic acid	1 g	—
Beta carotene	1,816 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	5 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	1,205 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 142 calories

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

27min
Walking (3.5 mph)
17min
Cycling (moderate)
12min
Running (6 mph)
20min
Swimming laps

Common questions

How many calories are in Pumpkin Ratatouille?

One serving of Pumpkin Ratatouille (1 serving) has 142 calories, which works out to 38 calories per 100 g. That is about 7.1% of a 2,000-calorie day.

Is Pumpkin Ratatouille high in protein?

Not especially. It has 4 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Pumpkin Ratatouille keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 45% 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 Ratatouille?

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

How much sugar is in Pumpkin Ratatouille?

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

Nutrition Facts

Serving size1 serving (374 g)

Calories142

% Daily Value*

Total fat 7.7g	10%
Saturated fat 1.1g	6%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 110mg	5%
Total carbohydrate 17g	6%
Dietary fiber 5.1g	18%
Total sugars 9.5g
Protein 4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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