Pumpkin, Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin A.

The food contains 6.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It has a low density of Sodium, thus making it suitable for a low-sodium diet.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 98, for Pumpkin, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat3%
 Calories from Carbs84%

Why this is good for you

  • Very high in Vitamin A
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A7385.1 IU147.7%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent369 mcg
Alpha Carotene515 mcg
Beta Carotene3100.3 mcg
Beta Cryptoxanthin2144.8 mcg
Lycopene0 mcg
Lutein Zeaxanthin1500.1 mcg
Vitamin C9 mg15%Top 30%High
Vitamin E1.1 mg3.5%Top 30%High
Vitamin K1.1 mcg1.4%Mid 40%Average
Thiamin0.05 mg3.3%Mid 40%Average
Riboflavin0.11 mg6.5%Mid 40%Average
Niacin0.6 mg3%Bottom 30%Low
Vitamin B60.06 mg3.1%Bottom 30%Low
Folate16 mcg4%Top 30%High
Food Folate16 mcg
Folic Acid0 mcg
Dietary Folate Equivalents16 mcg
Vitamin B120 mcg
Pantothenic Acid0.3 mg3%Top 30%High
Choline8.2 mg

Mineral Analysis

Calcium21 mg2.1%Mid 40%Average
Iron0.8 mg4.4%Mid 40%Average
Magnesium12 mg3%Bottom 30%Low
Phosphorus44 mg4.4%Bottom 30%Low
Potassium340 mg9.7%Top 30%High
Sodium1 mg0%Bottom 10%Very Low
Zinc0.32 mg2.1%Bottom 30%Low
Copper0.13 mg6.3%Mid 40%Average
Manganese0.12 mg6.2%Mid 40%Average
Selenium0.3 mcg0.43%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate6.5 g2.2%Mid 40%Average
Dietary Fiber0.5 g2%Mid 40%Average
Sugars1.4 g

Protein Analysis

Protein1 g2%Bottom 30%Low
Tryptophan12 mg
Threonine29 mg
Isoleucine31 mg
Leucine46 mg
Lysine54 mg
Methionine11 mg
Cystine3 mg
Phenylalanine32 mg
Tyrosine42 mg
Valine35 mg
Arginine54 mg
Histidine16 mg
Alanine28 mg
Aspartic Acid102 mg
Glutamic Acid184 mg
Glycine27 mg
Proline26 mg
Serine44 mg

Fat Analysis

Total Fat0.1 g0.15%Bottom 10%Very Low
Saturated Fat0.05 g0.26%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids3 mg
Total Omega 6 Fatty Acids2 mg

Other Nutrients Analysis

Alcohol0 g
Water91.6 g
Ash0.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 26 Calories from Fat 1

% Daily Value *

Total Fat 0.1 g 0.15%

Saturated Fat 0.05 g 0.26%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1 mg 0%

Total Carbohydrates 6.5 g 2.2%

Dietary Fiber 0.5 g2%

Sugars 1.4 g

Protein 1 g 2%

Vitamin A 147.7% Vitamin C 15%

Calcium 2.1% Iron 4.4%

*Based on a 2000 Calorie diet

Embed Table:

Better Eats



Per 100g | Calories 36
Protein 3 g | Carbs 6.3 g | Fat 0.79 g



Per 100g | Calories 22
Protein 2 g | Carbs 3.2 g | Fat 0.7 g



Per 100g | Calories 50
Protein 3.3 g | Carbs 10 g | Fat 0.7 g



Per 100g | Calories 31
Protein 2 g | Carbs 7 g | Fat 0.1 g

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