Pumpkin.
Pumpkin — Nutrition & Culinary Profile
vegetablePumpkin is a versatile winter squash with a naturally sweet, earthy flavor and a vibrant orange flesh. When roasted or puréed, it develops a rich, velvety texture perfect for both savory soups and sweet autumnal desserts. Its seeds can also be toasted for a crunchy, nutritious garnish.
✓ Gluten-free✓ Low-carb✓ Mediterranean✓ Paleo✓ Vegan✓ Vegetarian
Processing States
Nutrition per 100g
Calories
26
kcal
Protein
1
g
Fat
0.1
g
Carbs
6.5
g
Fiber
0.5
g
Sugar
2.8
g
Water
91.6
g
Minerals per 100g
Calcium21 mg
Iron0.8 mg
Magnesium12 mg
Phosphorus44 mg
Potassium340 mg
Sodium1 mg
Zinc0.3 mg
Vitamins per 100g
Vitamin A0.4 µg
Vitamin C9 mg
Vitamin D0 µg
Vitamin E1.1 mg
Vitamin K1.1 µg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B3 (Niacin)0.6 mg
Vitamin B60.1 mg
Vitamin B9 (Folate)16 µg
Vitamin B120 µg
Culinary Profile
Sweetness
4
Acidity
2
Bitterness
1
Umami
3
Aroma
5
TextureFirm and dense when raw, becoming soft, creamy, and velvety when roasted or puréed
Food Properties
Glycemic Index75
Glycemic Load3
pH5.2
Water Activity1
Kitchen Measures
Used in Cooking
Best Pairings
Pumpkin — nutrition facts & calories
Protein, fat, carbs, vitamins & minerals — full profile.