Pumpkincooked, boiled, drained, without salt
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Nutrition Facts
Serving size1 cup, mashed (245 g)
Amount per serving
Calories
% Daily Value*
Total Fat 0.17 g0%
Saturated Fat 0.09 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 2.5 mg0%
Total Carbohydrate 12 g4%
Dietary Fiber 2.7 g10%
Total Sugars 5.1 g
Protein 1.8 g
Vitamin D 0 mcg0%
Calcium 37 mg3%
Iron 1.4 mg8%
Potassium 564 mg12%
* 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. “—” = no data.
All nutrients
Per 1 cup, mashed (245 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 49 kcal | 20 kcal | ||
| Protein | 1.8 g | 4% | 0.72 g | |
| Carbohydrate | 12 g | 4% | 4.9 g | |
| Fiber | 2.7 g | 10% | 1.1 g | |
| Total sugars | 5.1 g | 2.1 g | ||
| Total fat | 0.17 g | 0% | 0.07 g | |
| Saturated fat | 0.09 g | 0% | 0.04 g | |
| Monounsaturated fat | 0.02 g | 0.01 g | ||
| Polyunsaturated fat | 0.01 g | 0 g | ||
| Trans fat | 0 g | 0 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 706 mcg | 78% | 288 mcg | |
| Vitamin C | 12 mg | 13% | 4.7 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 2 mg | 13% | 0.8 mg | |
| Vitamin K | 2 mcg | 2% | 0.8 mcg | |
| Thiamin (B1) | 0.08 mg | 6% | 0.03 mg | |
| Riboflavin (B2) | 0.19 mg | 15% | 0.08 mg | |
| Niacin (B3) | 1 mg | 6% | 0.41 mg | |
| Vitamin B6 | 0.11 mg | 6% | 0.04 mg | |
| Folate (DFE) | 22 mcg | 6% | 9 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.49 mg | 10% | 0.2 mg | |
| Choline | 15 mg | 3% | 6.2 mg | |
| Minerals | ||||
| Calcium | 37 mg | 3% | 15 mg | |
| Iron | 1.4 mg | 8% | 0.57 mg | |
| Magnesium | 22 mg | 5% | 9 mg | |
| Phosphorus | 74 mg | 6% | 30 mg | |
| Potassium | 564 mg | 12% | 230 mg | |
| Sodium | 2.5 mg | 0% | 1 mg | |
| Zinc | 0.56 mg | 5% | 0.23 mg | |
| Copper | 0.22 mg | 25% | 0.09 mg | |
| Manganese | 0.22 mg | 9% | 0.09 mg | |
| Selenium | 0.49 mcg | 1% | 0.2 mcg | |
| Other | ||||
| Omega-3 ALA | 0 g | 0% | 0 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 230 g | 94 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of pumpkin
- Pumpkincooked, boiled, drained, with salt44 kcal per 1 cup, mashedRich in Vitamin A
- Pumpkincanned, without salt83 kcal per 1 cupRich in Vitamin A
- Pumpkinflowers, cooked, boiled, drained, with salt20 kcal per 1 cupRich in Copper
- Pumpkinraw30 kcal per 1 cup (1" cubes)Rich in Vitamin A
- Pumpkincanned, with salt83 kcal per 1 cupRich in Vitamin A
Nutritionally similar foods
- Squashwinter, butternut, frozen, cooked, boiled, without salt94 kcal per 1 cup, mashedRich in Vitamin A
- Tomatoeswhole, canned, solids and liquids, with salt added25 kcal per 1 standard servingRich in Vitamin C
- Carrotscanned, no salt added, drained solids37 kcal per 1 cup, slicedRich in Vitamin A
- Onionswhite, raw30 kcal per 1 standard serving
- Mushroombeech28 kcal per 1 standard servingRich in Niacin
- Sweet potatocooked, boiled, without skin115 kcal per 1 mediumRich in Vitamin A
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.