Pumpkin purée

Pumpkin puree

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)

  • Calories33 kcal
  • Proteins0.83 g
  • Carbohydrates8.33 g
  • Fats0 g
  • Fiber2.5 g
  • Sodium0.004 g
  • Sugars3.33 g
  • CO₂ footprint0 g

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

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.

  • Calcium 26 mg2.6% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 1.39 mg6.3–9.9% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 28 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 23 mg7.4% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 35 mg5% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 206 mg5.9% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 5 mg0.3% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.17 mg1.2–1.5% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.107 mg12% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.149 mg5% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 0.4 µg0.7% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 20 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 778 µg97% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 6940 µg
  • Alpha carotene 4795 µg
  • Alpha-tocopherol 1.06 mg12% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D2, ergocalciferol 0 µg
  • Vitamin D3, cholecalciferol 0 µg
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Vitamin C 4.2 mg4.2% of daily reference Codex NRV-R: 100 mg/day
  • Vitamin B-6 0.056 mg4.3% of daily reference Codex NRV-R: 1.3 mg/day
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 9.8 mg
  • Vitamin K (menaquinone-4) 0 µg
  • Vitamin K (dihydrophylloquinone) 0 µg
  • Vitamin K (phylloquinone) 16 µg
  • Naturally occurring folate 12 µg
  • Dietary folate equivalents 12 µg3% of daily reference Codex NRV-R: 400 µg DFE/day
  • Alpha-tocopherol, added 0 mg0% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin B-12, added 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Smooth, thick puree made from cooked pumpkin, used in various recipes.

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Cook with it

Recipes using this ingredient

Pumpkin Skyr and Lupin Protein Muffins

20 min 30 min 15 min

These pumpkin muffins bake with a soft, close crumb, a mild tang from skyr, and crunchy walnut pieces throughout. Lupin flour and skyr bring substantial protein without using protein powder, while whole wheat flour keeps the texture sturdy.