Pumpkins

Pumpkins are a great source of beta carotene, vitamin A and other carotenoids that are powerful antioxidants. Pumpkin seeds are an excellent source of healthy polyunsaturated oils.

Healthy Pumpkin Recipes:

• Pumpkin Puree
• Pumpkin Satay
• Pumpkin Oatmeal

The following nutrition information is for one serving of pumpkins. That would be about one cup of one inch pumpkin cubes, or 116 grams. This general information is for any variety of raw pumpkins.

Water: 106.26 g

Calories: 30

Protein: 1.16 g

Carbohydrates: 7.54 g

Fiber: 0.6 g

Sugars: 1.58 g

Total Fat: 0.12 g

Saturated Fat: 0.060 g

Monounsaturated Fat: 0.015 g

Polyunsaturated Fat: 0.006 g

Cholesterol: 0 mg

Calcium: 24 mg

Iron: 0.93 mg

Magnesium: 14 mg

Phosphorus: 51 mg

Potassium: 394 mg

Sodium: 1 mg

Zinc: 0.37 mg

Vitamin C: 10.4 mg

Thiamin: 0.058 mg

Riboflavin: 0.128 mg

Niacin: 0.696 mg

Pantothenic Acid: 0.346 mg

Vitamin B6: 0.071 mg

Vitamin B12: 0 mcg

Folate: 19 mcg

Vitamin A: 8565 IU

Vitamin E: 1.23 mg

Vitamin K: 1.3 mcg

Phytosterols: 14 mg

beta Carotene: 3595 mcg

beta Cryptoxanthin: 2488 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 1740 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men