Pumpkin
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 22 kcal
Approximate exercise time to burn the 22 kcal in each 100g:
About Pumpkin
Low in calories, useful as a coarse-grain pairing reference.
Health Benefits of Pumpkin
Very low-calorie naturally sweet staple
100g of pumpkin has only 23 kcal and 5.3g carbs, extremely low among both vegetables and staples. Its natural sweetness comes from small amounts of fructose and glucose, satisfying sweet cravings with almost no calorie cost - an ideal partial staple swap during weight management.
Rich in beta-carotene
Pumpkin's orange color comes from high beta-carotene (vitamin A precursor), good for skin and vision. A 200g serving of steamed pumpkin far exceeds the daily vitamin A need, and it also provides vitamin C and potassium.
Varied cooking
Pumpkin can be steamed, boiled, roasted or pureed into soups and desserts - pumpkin-millet porridge, pumpkin soup and pumpkin rice are all delicious. At about 93% water, pumpkin alone may not keep you full long, so pair it with protein and some grains.