✦ High in beta-carotene
✦ Vitamin A precursor
✦ Potassium
✦ Low calorie
Pumpkin flesh is low in calories and an excellent source of beta-carotene, which the body converts to vitamin A. It also supplies vitamin C, potassium, and some fibre.
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Preparation note
Eat with a little fat to aid carotenoid absorption; brief cooking softens the flesh without much vitamin loss.
Sources:
CoFID 2021
Where Pumpkin, flesh only, raw Stands Out
Carotenoids
Beta-carotene
445 µg
per 100g · tap to explore →
Micronutrient
Potassium
130 mg
per 100g · tap to explore →
Micronutrient
Vitamin A (RAE)
37.1 µg
per 100g · tap to explore →
Micronutrient
Chloride
37.0 mg
per 100g · tap to explore →
Flavones
Luteolin
1.63 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 11422 · tap to explore →
Macronutrients per 100g
55.0
kJ
Energy
0.70
g
Protein
2.20
g
Carbs
1.00
g
Fibre
0.20
g
Fat
1.70
g
Sugars
0.10
g
Saturates
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 130 mg | 7% | |
| Vitamin A (RAE) | 37.1 µg | 5% | |
| Chloride | 37.0 mg | 5% | |
| Calcium | 29.0 mg | 4% | |
| Phosphorus | 19.0 mg | 3% | |
| Vitamin C | 14.0 mg | 18% | |
| Folate | 10.0 µg | 5% | |
| Magnesium | 10.0 mg | 3% | |
| Vitamin E (alpha-TE) | 1.06 mg | 9% | |
| Iron | 0.400 mg | 3% | |
| Pantothenic Acid (B5) | 0.400 mg | 7% | |
| Zinc | 0.200 mg | 2% | |
| Thiamin (B1) | 0.160 mg | 15% | |
| Niacin (B3) | 0.100 mg | 1% | |
| Manganese | 0.100 mg | 5% | |
| Vitamin B6 | 0.020 mg | 1% | |
| Copper | 0.020 mg | 2% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Trans fat | 0.000 g | — | |
| Glucose (dextrose) | 0.700 g | — | |
| Fructose | 0.600 g | — | |
| Sucrose | 0.400 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 445 µg | — | |
| Biotin (Vitamin B7) | 0.400 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Flavonols
Kaempferol
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11422
Flavonols
Myricetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11422
Flavonols
Quercetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11422
Flavonols
Isorhamnetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11422
Flavones
Luteolin
1.63 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11422
Flavones
Apigenin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11422
Isoflavonoids
Isoflavonoids (total)
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11422
Isoflavonoids
Genistein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11422
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11422
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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