Pumpkin (Cooked, Blended, Drained, with Salt) – Nutritional Information and Health Benefits
Pumpkin, when cooked, blended, and drained with a touch of salt, becomes a vibrant and versatile ingredient that is not only delicious but also packed with a variety of essential nutrients. This humble vegetable offers a rich source of vitamins, minerals, and dietary fiber, making it an excellent addition to a balanced diet.
Hereβs a detailed breakdown of the nutritional composition per 100g serving of cooked, blended, and drained pumpkin with salt:
Nutritional Breakdown (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 20.0 kcal |
| Protein | 0.72 g |
| Total Fat | 0.07 g |
| Saturated Fat | 0.037 g |
| Carbohydrates | 4.9 g |
| Fiber | 1.1 g |
| Sugar | 2.08 g |
| Calcium | 15.0 mg |
| Iron | 0.57 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 30.0 mg |
| Potassium | 230.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.23 mg |
| Copper | 0.091 mcg |
| Manganese | 0.089 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 4.7 mg |
| Thiamin (B1) | 0.031 mg |
| Riboflavin (B2) | 0.078 mg |
| Niacin (B3) | 0.413 mg |
| Vitamin B6 | 0.044 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 288.0 mcg |
| Vitamin E | 0.8 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
This ingredient is naturally allergen-free, with no common allergens such as gluten, dairy, nuts, or soy present. However, always check for any additional seasonings or additives that may be included in the recipe, especially if prepared commercially.
Dietary Preferences:
- Vegan-Friendly: Pumpkin is entirely plant-based and suitable for vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, making it an excellent option for those with celiac disease or gluten sensitivity.
- Low-Calorie: At only 20 kcal per 100g, pumpkin is a light and healthy option for those looking to control calorie intake.
- Low in Fat: With just 0.07 g of total fat, this makes for a heart-healthy ingredient.
- High in Fiber: With 1.1 g of fiber per 100g, pumpkin supports digestion and helps maintain a healthy gut.
- Rich in Vitamins and Minerals: Particularly high in Vitamin A, which supports vision, skin health, and immune function.
Health Benefits of Pumpkin:
Pumpkin is an excellent source of Vitamin A, providing 288 mcg per 100g. This fat-soluble vitamin plays a crucial role in maintaining healthy vision, supporting the immune system, and promoting skin health. Pumpkin also contains Vitamin C, which acts as an antioxidant, boosting immunity and aiding in the bodyβs ability to repair tissue.
Additionally, the fiber content of pumpkin supports digestive health by promoting regularity and preventing constipation. The high potassium content (230 mg per 100g) is beneficial for heart health, as it helps regulate blood pressure levels and supports muscle and nerve function.
Rich in essential minerals like iron, magnesium, and phosphorus, pumpkin contributes to overall bone health, energy production, and oxygen transport in the blood. The combination of zinc and copper further supports the immune system and metabolic processes.
Usage and Cooking Tips:
Pumpkin can be used in a variety of savory and sweet dishes. Whether pureed for soups, blended into smoothies, or used in baking (think pies, muffins, and cakes), pumpkin is incredibly versatile. It can also be added to casseroles, roasted, or incorporated into risottos for a hearty, nutritious meal. Pairing pumpkin with spices like cinnamon, nutmeg, and ginger enhances its natural sweetness, while savory dishes can benefit from the addition of garlic, thyme, or sage.
Conclusion:
Pumpkin, when cooked, blended, and drained with a touch of salt, is not only a low-calorie, fiber-rich food, but it also offers an impressive range of vitamins and minerals. Its mild taste and adaptable nature make it perfect for inclusion in a wide variety of dishes, from soups to baked goods. As a healthy, nutrient-dense ingredient, pumpkin serves as a fantastic way to boost the nutritional value of your meals while satisfying your taste buds.
