Pumpkin Nutrition Facts | Şeyda Ertaş, RD

Pumpkin

~120 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

30kcal

Carbohydrate5.5 g %73

Protein1.3 g %18

Fat0.2 g %5

Pumpkin Nutrition Values

Nutrients	100 gr	1 Portion (Medium)
Calories(kcal)	25	30
Carbohydrate (g)	4.59	5.51
Protein (g)	1.1	1.32
Fat (g)	0.13	0.16
Fiber (g)	2.16	2.59
Cholesterol (mg)	0	0
Sodium (mg)	1	1.2
Potassium (mg)	383	459.6
Calcium (mg)	22	26.4
Iron (mg)	0.8	0.96
Vitamin A (IU)	127	152.4
Vitamin C (mg)	12	14.4

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Pumpkin

Metabolic Effect: Pumpkin supports the digestive system and regulates bowel movements thanks to its fiber content. The antioxidants it contains protect the body against free radicals, supporting cellular health.
Consumption Recommendation: Consuming pumpkin by baking or steaming it preserves its nutritional values. Sweetening it with spices such as cinnamon or ginger both enhances its flavor and strengthens its antioxidant effect.
Things to Consider: Pumpkin has a moderate glycemic index, so especially individuals with diabetes should pay attention to portion control. A serving of pumpkin should be about the size of a handful.
Exercise Equivalent: To burn the calories you get from a serving of pumpkin, you only need to take a light-paced walk for about 7-8 minutes. You can experience the benefits of pumpkin by making small additions to your daily activities.