Pumpkin, raw
Pumpkin, raw is a vegetable, providing just 26.0 calories per 100g. This vegetable is virtually fat-free. Vegetables provide essential vitamins, minerals, and dietary fiber with relatively few calories. They are a cornerstone of virtually every dietary guideline worldwide. Our database tracks 91 nutrients for this food, plus glycemic index, insulin index, environmental footprint data.
Top Nutrients
Data for 91 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water AFCD | 89.9 | g | — | 2% |
| Calories SR | 26.0 | kcal | — | — |
| Energy (kJ) SR | 109 | kj | — | — |
| Protein AFCD | 1.2 | g | — | 2% |
| Total Fat SR | 0.10 | g | — | — |
| Carbohydrate AFCD | 6.7 | g | — | 5% |
| Fiber AFCD | 1.9 | g | — | 5% |
| Total Sugars SR | 2.8 | g | — | — |
| Starch AFCD | 0.70 | g | — | — |
| Ash AFCD | 0.80 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium AFCD | 15.0 | mg | — | 2% |
| Iron AFCD | 0.24 | mg | — | 3% |
| Magnesium AFCD | 13.0 | mg | — | 3% |
| Phosphorus AFCD | 34.0 | mg | — | 5% |
| Potassium AFCD | 335 | mg | — | 10% |
| Sodium AFCD | 0 | mg | — | — |
| Zinc AFCD | 0.14 | mg | — | 1% |
| Copper AFCD | 0.06 | mg | — | 7% |
| Manganese AFCD | 0.06 | mg | — | 3% |
| Selenium AFCD | 0 | µg | — | — |
Vitamins 30
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) AFCD | 220 | µg | — | 24% |
| Vitamin A (IU) SR | 426 | IU | — | — |
| Retinol AFCD | 0 | µg | — | — |
| Beta-Carotene AFCD | 1,280 | µg | — | — |
| Alpha-Carotene AFCD | 70.0 | µg | — | — |
| Beta-Cryptoxanthin AFCD | 7.0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin AFCD | 400 | µg | — | — |
| Vitamin C AFCD | 8.0 | mg | — | 9% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) AFCD | 0 | IU | — | — |
| Vitamin D2 AFCD | 0 | µg | — | — |
| Vitamin D3 AFCD | 0 | µg | — | — |
| Vitamin E AFCD | 0.30 | mg | — | 2% |
| Beta-Tocopherol AFCD | 0 | mg | — | — |
| Gamma-Tocopherol AFCD | 0 | mg | — | — |
| Delta-Tocopherol AFCD | 0 | mg | — | — |
| Vitamin K1 SR | 1.1 | µg | — | 1% |
| Thiamin (B1) AFCD | 0.05 | mg | — | 4% |
| Riboflavin (B2) AFCD | 0.05 | mg | — | 4% |
| Niacin (B3) AFCD | 0 | mg | — | — |
| Pantothenic Acid (B5) AFCD | 0.17 | mg | — | 3% |
| Vitamin B6 AFCD | 0 | mg | — | — |
| Biotin (B7) AFCD | 0.80 | µg | — | 3% |
| Folate AFCD | 31.0 | µg | — | 8% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) AFCD | 31.0 | µg | — | — |
| Folate (DFE) AFCD | 31.0 | µg | — | — |
| Vitamin B12 AFCD | 0 | µg | — | — |
| Choline SR | 8.2 | mg | — | 2% |
Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat AFCD | 0 | g | — | — |
| Monounsaturated Fat AFCD | 0 | g | — | — |
| Polyunsaturated Fat AFCD | 0 | g | — | — |
| Trans Fat AFCD | 0 | g | — | — |
| Cholesterol AFCD | 0 | mg | — | — |
| Phytosterols SR | 12.0 | mg | — | — |
| Omega-3 ALA AFCD | 0 | g | — | — |
| Omega-3 EPA AFCD | 0 | g | — | — |
| Omega-3 DPA AFCD | 0 | g | — | — |
| Omega-3 DHA AFCD | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0.001 | g | — | — |
| Myristic Acid (14:0) SR | 0.006 | g | — | — |
| Palmitic Acid (16:0) SR | 0.04 | g | — | — |
| Stearic Acid (18:0) SR | 0.003 | g | — | — |
| Linoleic Acid (18:2) AFCD | 0 | g | — | — |
| Linolenic Acid (18:3) SR | 0.003 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan AFCD | 0.01 | g | — | — |
| Threonine AFCD | 0.04 | g | — | — |
| Isoleucine AFCD | 0.05 | g | — | — |
| Leucine AFCD | 0.08 | g | — | — |
| Lysine AFCD | 0.06 | g | — | — |
| Methionine AFCD | 0.02 | g | — | — |
| Cystine AFCD | 0.02 | g | — | — |
| Phenylalanine AFCD | 0.05 | g | — | — |
| Tyrosine AFCD | 0.04 | g | — | — |
| Valine AFCD | 0.06 | g | — | — |
| Arginine AFCD | 0.09 | g | — | — |
| Histidine AFCD | 0.04 | g | — | — |
| Alanine AFCD | 0.06 | g | — | — |
| Aspartic Acid AFCD | 0.13 | g | — | — |
| Glutamic Acid AFCD | 0.22 | g | — | — |
| Glycine AFCD | 0.04 | g | — | — |
| Proline AFCD | 0.02 | g | — | — |
| Serine AFCD | 0.06 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
⚠ Antagonisms — nutrients that compete
High-dose vitamin C (>1,500 mg/day) may reduce copper absorption by reducing Cu²⁺ to Cu⁺, though the clinical significance at normal intakes is minimal.
Harris, Am J Clin Nutr, 2003
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
✓ Complete protein — all essential amino acids meet or exceed WHO reference levels.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.01 | 10.8 |
| Threonine | 0.04 | 37.5 |
| Isoleucine | 0.05 | 44.2 |
| Leucine | 0.08 | 65.0 |
| Lysine | 0.06 | 49.2 |
| Methionine | 0.02 | 18.3 |
| Cystine | 0.02 | 14.2 |
| Phenylalanine | 0.05 | 39.2 |
| Tyrosine | 0.04 | 37.5 |
| Valine | 0.06 | 48.3 |
| Arginine | 0.09 | 75.8 |
| Histidine | 0.04 | 29.2 |
| Alanine | 0.06 | 51.7 |
| Aspartic Acid | 0.13 | 110.0 |
| Glutamic Acid | 0.22 | 180.0 |
| Glycine | 0.04 | 35.8 |
| Proline | 0.02 | 17.5 |
| Serine | 0.06 | 47.5 |
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Other Vegetables” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “Pumpkin, boiled” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Vegetables” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Vegetables
Top 10 countries by per capita supply of the “Vegetables” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+76%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Pumpkin, raw?
Pumpkin, raw contains 26.0 kcal per 100 grams, making it a low-calorie food. The energy comes from 1.2g of protein (18% of calories), 0.10g of fat (3%), and 6.7g of carbohydrates (103%). Carbohydrates are the primary energy source.
What is Pumpkin, raw most nutritious for?
The standout nutrient in Pumpkin, raw is Vitamin A (RAE), providing 220 µg per 100g (24% of the Daily Value). It is also a notable source of Potassium (10% DV). Our database tracks 91 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Pumpkin, raw high in protein?
At 1.2g per 100 grams, Pumpkin, raw is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Pumpkin, raw?
Pumpkin, raw contains 1.9g of fiber per 100 grams, which is a small amount. To increase fiber intake, consider pairing with high-fiber foods such as legumes, whole grains, or vegetables.
What is the glycemic index of Pumpkin, raw?
Pumpkin, raw has a glycemic index of 64, which is classified as medium (56-69). Medium-GI foods produce a moderate blood sugar response. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
What is the insulin index of Pumpkin, raw?
Pumpkin, raw has a high insulin response (II: 66) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). Foods with high insulin scores stimulate significant insulin release, which may be relevant for blood sugar management. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.