United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  11423, Pumpkin, cooked, boiled, drained, without salt
heading Nutrient Unit
Value per 100 g

cup, mashed 245g
Proximates Water g 93.69 229.54
Proximates Energy kcal 20 49
Proximates Protein g 0.72 1.76
Proximates Total lipid (fat) g 0.07 0.17
Proximates Carbohydrate, by difference g 4.90 12.00
Proximates Fiber, total dietary g 1.1 2.7
Proximates Sugars, total g 2.08 5.10
Minerals Calcium, Ca mg 15 37
Minerals Iron, Fe mg 0.57 1.40
Minerals Magnesium, Mg mg 9 22
Minerals Phosphorus, P mg 30 74
Minerals Potassium, K mg 230 564
Minerals Sodium, Na mg 1 2
Minerals Zinc, Zn mg 0.23 0.56
Vitamins Vitamin C, total ascorbic acid mg 4.7 11.5
Vitamins Thiamin mg 0.031 0.076
Vitamins Riboflavin mg 0.078 0.191
Vitamins Niacin mg 0.413 1.012
Vitamins Vitamin B-6 mg 0.044 0.108
Vitamins Folate, DFE µg 9 22
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 288 706
Vitamins Vitamin A, IU IU 5755 14100
Vitamins Vitamin E (alpha-tocopherol) mg 0.80 1.96
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 0.8 2.0
Lipids Fatty acids, total saturated g 0.037 0.091
Lipids Fatty acids, total monounsaturated g 0.009 0.022
Lipids Fatty acids, total polyunsaturated g 0.004 0.010
Lipids Fatty acids, total trans g 0.000 0.000
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0