United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Basic Report:  11423, Pumpkin, cooked, boiled, drained, without salt
heading Nutrient Unit
Value per 100 g

cup, mashed 122.5 g
Proximates Water g 93.69 114.77
Proximates Energy kcal 20 24
Proximates Protein g 0.72 0.88
Proximates Total lipid (fat) g 0.07 0.09
Proximates Carbohydrate, by difference g 4.90 6.00
Proximates Fiber, total dietary g 1.1 1.3
Proximates Sugars, total g 2.08 2.55
Minerals Calcium, Ca mg 15 18
Minerals Iron, Fe mg 0.57 0.70
Minerals Magnesium, Mg mg 9 11
Minerals Phosphorus, P mg 30 37
Minerals Potassium, K mg 230 282
Minerals Sodium, Na mg 1 1
Minerals Zinc, Zn mg 0.23 0.28
Vitamins Vitamin C, total ascorbic acid mg 4.7 5.8
Vitamins Thiamin mg 0.031 0.038
Vitamins Riboflavin mg 0.078 0.096
Vitamins Niacin mg 0.413 0.506
Vitamins Vitamin B-6 mg 0.044 0.054
Vitamins Folate, DFE µg 9 11
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 288 353
Vitamins Vitamin A, IU IU 5755 7050
Vitamins Vitamin E (alpha-tocopherol) mg 0.80 0.98
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 0.8 1.0
Lipids Fatty acids, total saturated g 0.037 0.045
Lipids Fatty acids, total monounsaturated g 0.009 0.011
Lipids Fatty acids, total polyunsaturated g 0.004 0.005
Lipids Fatty acids, total trans g 0.000 0.000
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0