Pumpkin

Regional seasonality

In season locally this month. — Western Europe

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

Nutritional values (per 100g)

  • Calories26 kcal
  • Proteins1 g
  • Carbohydrates6.5 g
  • Fats0.1 g
  • Fiber1.11 g
  • Sodium0.001 g
  • Sugars2.76 g
Detailed nutrition enriched from Canadian Nutrient File — Pumpkin, raw

Per 100 g

Vitamins, minerals & more

Explore the full nutrient profile reported for this ingredient.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

Minerals Calcium, iron, potassium and more 10 nutrients
  • Calcium 21 mg2.1% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 0.8 mg3.6–5.7% of daily reference Codex NRV-R: 14–22 mg/day
  • Magnesium 12 mg3.9% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 44 mg6.3% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 340 mg9.7% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 1 mg<0.1% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.32 mg2.3–2.9% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.127 mg14% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.125 mg4.2% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 0.3 µg0.5% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 24 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 426 µg53% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 3100 µg
  • Alpha carotene 4016 µg
  • Alpha-tocopherol 1.06 mg12% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 1500 µg
  • Vitamin C 9 mg9% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.05 mg4.2% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.11 mg9.2% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.6 mg4% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 0.8 mg NE5.3% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.298 mg6% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.061 mg4.7% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 16 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 8.2 mg
  • Vitamin K (phylloquinone) 1.1 µg
  • Folic acid 0 µg
  • Naturally occurring folate 16 µg
  • Dietary folate equivalents 16 µg4% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 31 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, total 0.052 g0.3% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0.001 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0.006 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.037 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.003 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0.006 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.002 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.003 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.006 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 0.013 g
  • Fatty acids, polyunsaturated, total 0.005 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.003 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 2.76 g
Other compounds Additional compounds measured by CNF 23 nutrients
  • Alcohol 0 g
  • Moisture 91.6 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Tryptophan 0.012 g
  • Threonine 0.029 g
  • Isoleucine 0.031 g
  • Leucine 0.046 g
  • Lysine 0.054 g
  • Methionine 0.011 g
  • Cystine 0.003 g
  • Phenylalanine 0.032 g
  • Tyrosine 0.042 g
  • Valine 0.035 g
  • Arginine 0.054 g
  • Histidine 0.016 g
  • Alanine 0.028 g
  • Aspartic acid 0.102 g
  • Glutamic acid 0.184 g
  • Glycine 0.027 g
  • Proline 0.026 g
  • Serine 0.044 g
  • Total plant sterol 12 mg

Description

Pumpkin is a vegetable ingredient, listed here in its raw form (Cucurbita spp.).

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