Pumpkin (raw)

Calories

kcal / 100g

Glycemic Index

High

Low GI

Glycemic Load

Low

* Firm flesh

nutrition (per 100g)

Carbohydrates6.5 g

Sugars2.8 g

Fiber0.5 g

Protein1 g

Fat0.1 g

Vitamins

A
Retinol426 mcg47%

B1
Thiamin0.05 mg4%

B2
Riboflavin0.11 mg8%

B3
Niacin0.6 mg4%

B5
Pantothenic Acid0.3 mg6%

B6
Pyridoxine0.06 mg4%

B7
Biotin0 mcg0%

B9
Folate16 mcg4%

B12
Cobalamin0 mcg0%

C
Ascorbic Acid9 mg10%

D
Calciferol0 mcg0%

E
Tocopherol1.1 mg7%

K
Phylloquinone1.1 mcg1%

Minerals

Ca
Calcium21 mg2%

Cu
Copper0.127 mg14%

Fe
Iron12 mg67%

Mg
Magnesium0 mg0%

Mn
Manganese44 mg1913%

P
Phosphorus0 mg0%

K
Potassium340 mg7%

Se
Selenium0.3 mcg1%

Na
Sodium1 mg0%

Zn
Zinc0.32 mg3%

To ensure the highest accuracy, FoodFactsPro follows international nutritional standards (USDA/FDA) for all calculations.

Indicator	Low	Med	High
GI (Index)	0-55	56-69	70+
GL (Load)	0-10	11-19	20+

Primary Source: USDA FoodData Central (2024 Release).
Reference Standards: % DV based on FDA 2020 guidelines for a 2,000 kcal diet.

* Values represent averages. Content varies based on variety and ripeness.