Raw Pumpkin – Nutritional Information
Pumpkin is a versatile and nutrient-rich vegetable that adds flavor, texture, and color to various dishes. Whether it’s used in soups, pies, or savory sides, raw pumpkin offers a refreshing, light taste with numerous health benefits. Below is the nutritional breakdown of raw pumpkin per 100g:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 26 kcal |
| Protein | 1.0 g |
| Fat | 0.1 g |
| Saturated Fats | 0.052 g |
| Carbohydrates | 6.5 g |
| Fiber | 0.5 g |
| Sugars | 2.76 g |
| Calcium | 21 mg |
| Iron | 0.8 mg |
| Magnesium | 12 mg |
| Phosphorus | 44 mg |
| Potassium | 340 mg |
| Sodium | 1.0 mg |
| Zinc | 0.32 mg |
| Copper | 0.127 mcg |
| Manganese | 0.125 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 9.0 mg |
| Thiamin (B1) | 0.05 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 0.6 mg |
| Vitamin B6 | 0.061 mg |
| Folate | 16.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 426 mcg |
| Vitamin E | 1.06 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Usage
Raw pumpkin is an excellent source of essential vitamins and minerals, particularly Vitamin A, which supports healthy vision and immune function. The fiber content aids digestion, while potassium helps maintain healthy blood pressure levels. Rich in antioxidants, including Vitamin C and Vitamin E, raw pumpkin can help combat oxidative stress and promote skin health. Its low calorie and low fat content make it a great choice for weight management and general health.
Dietary Preferences
Raw pumpkin is naturally gluten-free, making it suitable for those following gluten-free diets. It is also a great option for vegetarians and vegans looking to add more plant-based nutrition to their meals. Additionally, it is low in calories and contains minimal fat, making it a healthy choice for those following a low-fat or heart-healthy diet.
Allergen Information
Pumpkin is not known to be a common allergen. However, if you have a specific food allergy or sensitivity, always ensure the pumpkin is sourced from a trusted supplier.
Conclusion
Incorporating raw pumpkin into your meals can bring both nutrition and flavor to a wide array of dishes. Whether used as the base for soups, purees, or desserts, pumpkin is a versatile, nutrient-packed ingredient that contributes to a balanced diet.
