Important Pumpkin Nutrition facts you need to know

Is pumpkin good for your health? Pumpkin nutrition facts indicates that it is high in fiber and flavonoids and has several health promoting effects. Let’s see how pumpkin nutritional value per 100g compares with male and female RDA.

Pumpkin is good for your health and a healthy food choice for healthy aging. Pumpkin nutrition facts indicates that it contains various bio-active compounds that may protect us against cancers, protects liver, reduces inflammation, blood pressure and risk of cardiovascular disease [PMID: 32295156]. Let’s look at the pumpkin nutritional value per 100 gm and evaluate pumpkin nutrition data with male female RDA to know “is pumpkin good for your health?”

Is pumpkin good for your health?

It is also worth mentioning that pumpkin nutrition data shows it is rich in vitamins A, B, C and E which are very helpful in keeping you healthy. It is also good in improving your immunity system and increasing your energy levels. All these can result in preventing common colds and fever. Apart from the overall wellbeing following health benefits of pumpkin are worth mentioning. 

Pumpkin Image source – Pixabay.com

Health benefits from pumpkin nutrition

Experts say pumpkin is good for your health and provides many health benefits that most of the modern day lifestyle crave for.

Maintain healthy gut

Literature can be found for the use of pumpkins in treating gut bacteria as well as urinary ailments [PMID: 31091784].

Eating dark green and leafy vegetables in your diet like pumpkin makes your stomach more efficient at absorbing nutrients and it also helps you to burn fat more efficiently. This will result in weight loss in due time. 

High fiber foods also keep clean gut and keeps the stools soft and easy to defecate.

Promotes eye health

Pumpkin contains high number of carotenoids next to onion stalk and tomatoes. Dark orange pumpkins have higher content of Lutine, β-carotene and zeaxanthin. These nutrients perform an important role in maintaining eye health.

Blue UV light, UV radiation produce free radicals and reactive oxygen species responsible for cataract and age-related macular degeneration (AMD). Lutein and zeaxanthin absorb blue light, UV radiation and diffuse reactive oxygen species (ROS) and free radicals.

Pumpkin also contains good amount of tocopherols which also helps in slowing down retinal diseases [PMID: 31487816].

Manage blood sugar levels

The dietary fiber in the pumpkin reduces the digestion and absorption of carbs. This may help in managing better sugar levels for people with diabetes.

Polysaccharide found in pumpkin which is usually bound with protein (also called as PBPP) can increase the blood insulin levels resulting in reduced blood sugar levels. This may result in overall improvement in glucose tolerance. Therefore, pumpkin may be added by diabetic people to create a hypoglycemic effect to manage their sugar levels [PMID: 15898354].

High in Fiber

Pumpkin is high in fiber. The diet high in fiber may help in prevention and handling of colon cancer, type 2 diabetes and cardiovascular disease.

Pumpkin is a good source of pectin (a kind of soluble fiber) [PMID: 15898354]. Pectin is known to promote the growth of good bacteria in the human gut. Pectin is known for its antidiabetic, immune modulating and antioxidant activities.

The fiber may be involved in the control of hormones that delay gastric emptying, promote postprandial secretion of insulin and improve glucose tolerance.

The fiber in the pumpkin also helps to decrease the retention time of cancer-causing agent inside the intestinal lumen. 

Anti-inflammatory, antioxidative and immunomodulatory

Consumption of fiber from pumpkin is associated with decreased inflammation in general population [PMID: 22012132].

Pumpkin contains good number of carotenoids, vitamin C and Vitamin E all of which are good antioxidants.

Pumpkins are rich in polyphenols as compared to other plants and vegetables. These polyphenols are effective in scavenging free radicals and reactive oxygen species.

Pumpkin also contains a flavonoid called kaempferol. This flavonoid is present in high quantities in Pumpkin than in any other vegetables. This flavonoid protects us against diseases induced by oxidative-stress by quenching free radicals and controlling and suppressing enzyme activities that generate free radicals [https://doi.org/10.13181/mji.v23i4.1015]. 

Anti-hypertensive

As per IFCT the total potassium content in orange round pumpkin is 252 mg in 100 gm weight. Pumpkin leaves contain 423 mg of potassium per 100 gm.

Eating pumpkin foods provides you potassium which is important in maintaining or managing blood pressure levels.

Since pumpkin is very low in calories, taking bigger portions of pumpkin in the food can complete your 4700 mg of daily requirement of potassium as advocated by experts to manage hypertension better.

Cooking shades of Pumpkin

The flavor and the appearance of pumpkin make it a versatile vegetable and you can add it to any dish easily.

There are various shares of Pumpkins in cooking. All the parts of the pumpkin such as leaves, flower, shell, pulp, and seeds are edible. 

Pumpkin leaves are used for making curry/vegetable in Konkani culture. 

Pumpkin seeds are nutrient rich and a very popular snacks as well in various cultures.

Raw and ripped pumpkin is used for cooking vegetables. They can also be added to make parathas. 

Pumpkin is also used in making sambar and soups.

Many Indian cultural weddings are incomplete without pumpkin. Pumpkin curry is very common during festival occasions.

In the western countries pumpkin is a fashionable Halloween as well as Thanksgiving food. Besides, pumpkin porridge is also very common in weight loss diet.

Many cultures also use pumpkin in making sweet dishes. Pumpkin pie is a very popular in Unites States and Canada. Pumpkin halwa or kaddu halwa is popular in Indian and Middle east cuisine.

Pumpkin nutrition facts

There are two types of pumpkins available in the commercial market in India

  1. Orange round pumpkin
  2. Green cylindrical pumpkin

Lets compare their these pumpkin nutritional value per 100g with male and female RDA

Orange round pumpkin nutrition facts compared with male and female RDA

Serving size – 100 gm of orange round pumpkin

Calories in orange round pumpkin

Calories in orange round pumpkin are 23.17 kCal; as much as 1.16 % of male DRI of 2000 kCal. Further, it can attain 1.54 % of female DRI of 1500 kCal.

Protein forms 14.50 % of the calories

Carbs form 69.05 % of the calories in orange round pumpkin.

Fats form 6.21 % of the calories.

Macros in orange round pumpkin

Protein in orange round pumpkin – 0.84 gm, particularly 1.12 % of male DRI of 75 gm. Therefore, it can complete 1.49 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

Carbs in orange round pumpkin – 4.00 gm, therefore, is 1.45 % of male DRI of 275 gm. Thus, it can achieve 1.94 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.

Fats in orange round pumpkin – 0.16 gm, notably 0.24 % of male DRI of 66.67 gm. As a result, a woman gets 0.32 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

The Fibre in orange round pumpkin – 2.56 gm, thus is 6.74 % of male DRI of 38 gm. On the other hand, females get 10.24 % of female DRI of 25 gm.

Soluble Fibre – 1.12 gm, particularly 11.20 % of male DRI of 10 gm. Additionally, females will get 11.36 % of female DRI of 9.86 gm.

Total Free Sugar – 2.97 gm, which is not only 4.95 % of male DRI of 60 gm but also 5.94 % of female DRI of 50 gm.

Vitamins in orange round pumpkin

Vitamin A – 12.42 mcg, as much as 1.38 % of male DRI of 900 mcg. Furthermore, women can get 1.77 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.03 mg, particularly 2.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 2.73 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.03 mg, therefore, is 2.31 % of male DRI of 1.3 mg. Besides, women also get 2.73 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 0.41 mg, notably 2.56 % of male DRI of 16 mg and 2.93 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.08 mg, thus is 6.15 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 1.63 mcg, therefore, is 5.43 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 24.14 mcg, as much as 6.04 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.00 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 8.04 mg, therefore, is 8.93 % of male DRI of 90 mg. Further, it is 10.72 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 1.40 mcg, notably 28.00 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.60 mg, thus is 4.00 % of DRI of 15 mg for males and females.

Vitamin K – 83.70 mcg, as much as 69.75 % of male DRI of 120 mcg and 93.00 % of female DRI of 90 mcg.

Minerals in orange round pumpkin

Calcium – 23.06 mg, particularly 2.31 % of DRI of 1000 mg for males and females.

Phosphorus – 22.18 mg, therefore, is 3.17 % of DRI of 700 mg for males and females.

Iron – 0.36 mg, notably 4.50 % of male DRI of 8 mg and 2.00 % of female DRI of 18 mg.

Magnesium – 10.43 mg, thus is, 2.61 % of male DRI of 400 mg and 3.36 % of female DRI of 310 mg.

Copper – 60.00 mcg, as much as 6.67 % of DRI of 900 mcg for males and females.

Manganese – 0.07 mg, particularly 3.04 % of male DRI of 2.3 mg and 3.89 % of female DRI of 1.8 mg.

Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

Zinc – 0.11 mg, notably 1.00 % of male DRI of 11 mg. At the same time, women get 1.38 % of female DRI of 8 mg.

Chromium – 2.00 mcg, thus is, 5.71 % of male DRI of 35 mcg. Besides, women too get 8.00 % of female DRI of 25 mcg.

Selenium – 0.37 mcg, as much as 0.67 % of DRI of 55 mcg for males and females.

Cholesterol – 0.00 mg,

Potassium – 253.00 mg, as much as 5.38 % of DRI of 4700 mg for males and females.

Sodium – 8.81 mg, particularly 0.59 % of DRI of 1500 mg for males and females.

Omega 3 – 26.57 mg, therefore, is 4.43 % of DRI of 600 mg for males and females,

 

Omega 6 – 36.17 mg, not only 6.03 % of DRI of 600 mg for males and females.

Green cylindrical pumpkin nutrition facts compared with male and female RDA

Serving size – 100 gm of green cylindrical pumpkin

Calories in green cylindrical pumpkin

Calories in green cylindrical pumpkin are 24.60 kCal; as much as 1.23 % of male DRI of 2000 kCal. Further, it can attain 1.64 % of female DRI of 1500 kCal.

Protein forms 14.15 % of the calories

Carbs form 68.62 % of the calories in green cylindrical pumpkin.

Fats form 6.59 % of the calories.

Macros in green cylindrical pumpkin

Protein in green cylindrical pumpkin – 0.87 gm, particularly 1.16 % of male DRI of 75 gm. Therefore, it can complete 1.55 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

Carbs in green cylindrical pumpkin – 4.22 gm, therefore, is 1.53 % of male DRI of 275 gm. Thus, it can achieve 2.05 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.

Fats in green cylindrical pumpkin – 0.18 gm, notably 0.27 % of male DRI of 66.67 gm. As a result, a woman gets 0.36 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

The Fibre in green cylindrical pumpkin – 2.53 gm, thus is 6.66 % of male DRI of 38 gm. On the other hand, females get 10.12 % of female DRI of 25 gm.

Soluble Fibre – 1.25 gm, particularly 12.50 % of male DRI of 10 gm. Additionally, females will get 12.68 % of female DRI of 9.86 gm.

Total Free Sugar – 2.90 gm, which is not only 4.83 % of male DRI of 60 gm but also 5.80 % of female DRI of 50 gm.

Vitamins in green cylindrical pumpkin

Vitamin A – 30.25 mcg, as much as 3.36 % of male DRI of 900 mcg. Furthermore, women can get 4.32 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.03 mg, particularly 2.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 2.73 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.02 mg, therefore is 1.54 % of male DRI of 1.3 mg. Besides, women also get 1.82 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 0.44 mg, notably 2.75 % of male DRI of 16 mg and 3.14 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.05 mg, thus is 3.85 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 1.41 mcg, therefore, is 4.70 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 31.60 mcg, as much as 7.90 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.00 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 7.29 mg, therefore, is 8.10 % of male DRI of 90 mg. Further, it is 9.72 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 1.07 mcg, notably 21.40 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.87 mg, thus is 5.80 % of DRI of 15 mg for males and females.

Vitamin K – 80.80 mcg, as much as 67.33 % of male DRI of 120 mcg and 89.78 % of female DRI of 90 mcg.

Minerals in green cylindrical pumpkin

Calcium – 24.10 mg, particularly 2.41 % of DRI of 1000 mg for males and females.

Phosphorus – 24.51 mg, therefore, is 3.50 % of DRI of 700 mg for males and females.

Iron – 0.29 mg, notably 3.63 % of male DRI of 8 mg and 1.61 % of female DRI of 18 mg.

Magnesium – 13.27 mg, thus is 3.32 % of male DRI of 400 mg and 4.28 % of female DRI of 310 mg.

Copper – 40.00 mcg, as much as 4.44 % of DRI of 900 mcg for males and females.

Manganese – 0.08 mg, particularly 3.48 % of male DRI of 2.3 mg and 4.44 % of female DRI of 1.8 mg.

Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

Zinc – 0.14 mg, notably 1.27 % of male DRI of 11 mg. At the same time, women get 1.75 % of female DRI of 8 mg.

Chromium – 4.00 mcg, thus is 11.43 % of male DRI of 35 mcg. Besides, women too get 16.00 % of female DRI of 25 mcg.

Selenium – 0.34 mcg, as much as 0.62 % of DRI of 55 mcg for males and females.

Cholesterol – 0.00 mg,

Potassium – 186.00 mg, as much as 3.96 % of DRI of 4700 mg for males and females.

Sodium – 5.21 mg, particularly 0.35 % of DRI of 1500 mg for males and females.

Omega 3 – 26.57 mg, therefore, is 4.43 % of DRI of 600 mg for males and females,

Omega 6 – 38.94 mg, not only 6.49 % of DRI of 600 mg for males and females.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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