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Pumpkin Nutrition Facts – Health Benefits of Pumpkin

Pumpkin Nutrition Facts

1 cup, mashed (245g) Pumpkin, cooked, boiled, drained, without salt contains:

Calorie in Pumpkin

49.0, Calories

  • 43.3 From Carbohydrate
  • 1.4  From Fat
  • 4.3 From Protein

Protein in Pumpkin

1.8 g Protein

Carbohydrates in Pumpkin

Total Carbohydrate 12.0 g

  • Dietary Fiber 2.7 g
  • Sugars 2.5 g

Fats & Fatty Acids

0.2 g Total Fat

  • 0.1 g Saturated Fat
  • 0.0 g Monounsaturated Fat
  • 0.0 g Polyunsaturated Fat
  • 4.9 mg Total Omega-3 fatty acids
  • 4.9 mg Total Omega-6 fatty acids

Vitamins in Pumpkin

  • 12231 IU Vitamin A
  • 11.5 mg Vitamin C
  • 2.0 mg Vitamin E (Alpha Tocopherol)
  • 1.0 mg Niacin
  • 0.1 mg Vitamin B6
  • 2.0 mcg Vitamin K
  • 0.1 mg Thiamin
  • 0.2 mg Riboflavin
  • 22.0 mcg Folate
  • 0.5 mg Pantothenic Acid
  • 15.2 mg Choline
  • 0.0 mcg Vitamin B12

Minerals in Pumpkin

  • 36.7 mg Calcium
  • 1.4 mg Iron
  • 73.5 mg Phosphorus
  • 564 mg Potassium
  • 22.0 mg Magnesium
  • 2.5 mg Sodium
  • 0.2 mg Manganese
  • 0.5 mcg Selenium
  • 0.6 mg Zinc
  • 0.2 mg Copper

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