Pumpkin Nutrition Facts | Şeyda Ertaş, RD

Pumpkin

120 gr

30 kcal

Carbohydrate 5.51 gr %73

Protein 1.32 gr %18

Fat 0.16 gr %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

Nutritional values are based on the USDA database. Natural variations may occur; this information is for informational purposes only and does not constitute medical advice.

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.