Pumpkin, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Tender and naturally sweet, cooked pumpkin offers a comforting, earthy flavor, ideal for purees, pies, or as a nutritious side dish.
Per 100g reference serving, Pumpkin, cooked provides 52 kcal of energy, 1.05g protein (7% of calories), 6.77g total carbohydrates (48% of calories, including 0.5g dietary fiber and 2.88g sugars), and 2.84g total fat (45% of calories).
Vitamins Profile in Pumpkin, cooked (Per 100g)
Track how Pumpkin, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 8 mg | 8.9% DV |
| Vitamin A (RAE) | 433 µg | 48.1% DV |
| Vitamin E (Alpha-Tocopherol) | 1.51 mg | 10.1% DV |
| Vitamin K (Phylloquinone) | 3.4 µg | 2.8% DV |
| Vitamin B1 (Thiamin) | 0.047 mg | 3.9% DV |
| Vitamin B2 (Riboflavin) | 0.109 mg | 8.4% DV |
| Vitamin B3 (Niacin) | 0.593 mg | 3.7% DV |
| Vitamin B6 (Pyridoxine) | 0.075 mg | 4.4% DV |
| Total Folate (Vitamin B9) | 14 µg | 3.5% DV |
| Folate (Dietary Folate Equivalents) | 14 µg | 3.5% DV |
| Natural Food Folate | 14 µg | 3.5% DV |
| Choline | 8.8 mg | 1.6% DV |
| Preformed Retinol | 12 µg | 1.3% DV |
| Beta-Carotene | 3071 µg | 85.3% DV |
| Alpha-Carotene | 3971 µg | 100% DV |
| Lutein + Zeaxanthin | 1483 µg | 14.8% DV |
Minerals & Electrolytes in Pumpkin, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.84 mg | 4.7% DV |
| Calcium (Ca) | 22 mg | 1.7% DV |
| Magnesium (Mg) | 13 mg | 3.1% DV |
| Potassium (K) | 354 mg | 7.5% DV |
| Zinc (Zn) | 0.33 mg | 3% DV |
| Selenium (Se) | 0.3 µg | 0.5% DV |
| Phosphorus (P) | 46 mg | 3.7% DV |
| Copper (Cu) | 0.132 mg | 14.7% DV |
| Sodium (Na) | 131 mg | 5.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.09 g | 5.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.7 g | 5% DV |
| Monounsaturated Fat (MUFA) | 0.985 g | 3.3% DV |
| Polyunsaturated Fat (PUFA) | 0.79 g | 4% DV |
| Saturated Fat (SFA) | 0.77 g | 3.9% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Pumpkin, cooked contains 52 calories (kcal), 1.05g of protein, 6.77g of carbohydrates (0.5g fiber, 2.88g total sugars), and 2.84g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pumpkin, cooked has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -5.84 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Pumpkin, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Pumpkin, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.