Pumpkin squash is medium to large in size and is short, squat, and globular in shape. Skin is smooth and firm with indentations that are usually vertical and attached to a short, rough, light-brown stem. A mature squash’s flesh turns from green to an orange colour.
Light orange in colour when ripe, the flesh of a pumpkin is dense and contains a cavity full of stringy pulp and large, flat, cream-coloured seeds. It has a mild taste and a sweet and nutty flavour when cooked.
Besides being loaded with vitamins A, E, and C, potassium, fiber, iron, pumpkin squash also contains carotenoids such as beta-carotene and lutein. A pumpkin’s seeds are packed with zinc, iron, manganese, magnesium, and omega-3 fatty acids.
Scientific name of Pumpkin
Cucurbita
Other names of Pumpkin
- Squash
- Jack-o’-lantern
- Vine
- Pepo
Nutrition facts of Pumpkin
*Serving size = 100 grams = 3.55 Ounces = 1/2 cup
*DV= % Daily Value (%DV indicates how much nutrients contribute to a person’s daily diet from a serving of a food. DV assists you in determining whether or not a serving of food is high or low in a particular nutrient.)
| Nutrient | Amount | Unit | DV |
|---|---|---|---|
| Calories | 26 | KCAL | |
| Fat | 0.1 | GRAM | 0% |
| Protein | 1 | GRAM | 2% |
| Carbohydrate | 6.5 | GRAM | 2% |
Calories by source in Pumpkin:
- Calories by carbohydrate in Pumpkin = 88%
- Calories by fat in Pumpkin = 3%
- Calories by protein in Pumpkin = 9%
Fats and Fatty Acid profile of Pumpkin:
- Polyunsaturated fat (PUFA) in Pumpkin = 7%
- Saturated fat (SFA) in Pumpkin = 74%
- Monounsaturated fat (MUFA) in Pumpkin = 19%
Detailed vitamin profile of Pumpkin, vitamin A, vitamin B12, vitamin B6, vitamin C, vitamin D, Folate, Niacin, Thiamin, and Riboflavin is shown in the chart at the end of the article.
Detailed mineral profile of Pumpkin, Sodium(Na), Calcium(Ca), Copper(Cu), Iron(Fe), Magnesium(Mg), Selenium(Se), Phosphorus(P), Potassium(K) and Zinc(Zn) is shown the chart at the end of the article.
Availability of Pumpkin
- Generally pumpkin is available round the year
Complete nutrition facts of Pumpkin
Click on the link HERE to download high quality, high resolution and print ready PDF version of the Pumpkin nutrition chart/infographic.
