United States Department of Agriculture
Agricultural Research Service
USDA Branded Food Products Database
Try FoodData Central Basic Report:  11422, Pumpkin, raw
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heading Nutrient Unit
Value per 100 g
cup (1" cubes) 116 g
Proximates Water g 91.60 106.26
Proximates Energy kcal 26 30
Proximates Protein g 1.00 1.16
Proximates Total lipid (fat) g 0.10 0.12
Proximates Carbohydrate, by difference g 6.50 7.54
Proximates Fiber, total dietary g 0.5 0.6
Proximates Sugars, total g 2.76 3.20
Minerals Calcium, Ca mg 21 24
Minerals Iron, Fe mg 0.80 0.93
Minerals Magnesium, Mg mg 12 14
Minerals Phosphorus, P mg 44 51
Minerals Potassium, K mg 340 394
Minerals Sodium, Na mg 1 1
Minerals Zinc, Zn mg 0.32 0.37
Vitamins Vitamin C, total ascorbic acid mg 9.0 10.4
Vitamins Thiamin mg 0.050 0.058
Vitamins Riboflavin mg 0.110 0.128
Vitamins Niacin mg 0.600 0.696
Vitamins Vitamin B-6 mg 0.061 0.071
Vitamins Folate, DFE µg 16 19
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 426 494
Vitamins Vitamin A, IU IU 8513 9875
Vitamins Vitamin E (alpha-tocopherol) mg 1.06 1.23
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 1.1 1.3
Lipids Fatty acids, total saturated g 0.052 0.060
Lipids Fatty acids, total monounsaturated g 0.013 0.015
Lipids Fatty acids, total polyunsaturated g 0.005 0.006
Lipids Fatty acids, total trans g 0.000 0.000
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0