Vegetables • Deep Nutrition Analytics
Pumpkin, cooked, boiled, drained, with salt
Pumpkin, cooked, boiled, drained, with salt is a vegetables providing 18 kcal per 100g serving, primarily fueled by carbohydrates (4.3g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Vitamin A at 32% of the standard daily value (288 µg). Offering gentle energy density (0.2 kcal/g) and 3.2g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 0.7 g
- Carbohydrates
- 4.3 g
- Fat
- 0.1 g
- Fiber
- 1.1 g
Produce Profile: Hydration & Micronutrients
Pumpkin, cooked, boiled, drained, with salt provides natural botanical nutrition with 18 calories per 100g. Providing 1.1g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Hydrating / Light
Extremely low in macronutrients and energy density, making it an exceptionally light dietary addition.
Calorie-Conscious Profile
With an energy density of 0.2 kcal/g (18 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 1.1 g |
| Energy | 74 kJ |
| Carbohydrate, by difference | 4.3 g |
| Energy | 18 kcal |
| Total Sugars | 2.1 g |
| Protein | 0.7 g |
| Total lipid (fat) | 0.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A | 288 µg |
| Sodium | 237 mg |
| Copper | 0.1 mg |
| Vitamin E | 0.8 mg |
| Vitamin C | 4.7 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 0.8 µg |
| Vitamin E (alpha-tocopherol) | 0.8 mg |
| Vitamin A, RAE | 288 µg |
| Vitamin A, IU | 5760 IU |
| Vitamin C, total ascorbic acid | 4.7 mg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 9 mg |
| Phosphorus, P | 30 mg |
| Sodium, Na | 237 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 15 mg |
| Potassium, K | 230 mg |
| Zinc, Zn | 0.2 mg |
| Selenium, Se | 0.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 2100 µg |
| Lutein + zeaxanthin | 1010 µg |
| Folate, DFE | 9 µg |
| Choline, total | 6.2 mg |
| Folate, food | 9 µg |
| Ash | 1.2 g |
| Carotene, alpha | 2720 µg |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0 g |
| Tyrosine | 0 g |
| Alanine | 0 g |
| Glutamic acid | 0.1 g |
| Glycine | 0 g |
| Proline | 0 g |
| Fatty acids, total saturated | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| Water | 93.7 g |
| Isoleucine | 0 g |
| Leucine | 0 g |
| Lysine | 0 g |
| Cystine | 0 g |
| Valine | 0 g |
| Arginine | 0 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0 g |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.2 mg |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
Serving calculator
Common serving sizes
- cup, mashed245 g
Compare Pumpkin, cooked, boiled, drained, with salt with Category Peers
Peppers, sweet, green, canned, solids and liquids vs Pumpkin, cooked, boiled, drained, with salt
Compared to Peppers, sweet, green, canned, solids and liquids, Pumpkin, cooked, boiled, drained, with salt has 90% less Vitamin C and 1% lower calories per 100g.
Peppers, sweet, red, canned, solids and liquids vs Pumpkin, cooked, boiled, drained, with salt
Compared to Peppers, sweet, red, canned, solids and liquids, Pumpkin, cooked, boiled, drained, with salt has 90% less Vitamin C and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pumpkin, cooked, boiled, drained, with salt?
A standard 100-gram serving of Pumpkin, cooked, boiled, drained, with salt contains 18 calories (75 kJ), alongside 0.7g of protein, 4.3g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 245g (cup, mashed): ~44 kcal
Is Pumpkin, cooked, boiled, drained, with salt suitable for a keto or low-carb diet?
Yes, in moderation. Pumpkin, cooked, boiled, drained, with salt contains 3.2g of net carbs per 100g (4.3g carbs minus 1.1g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Pumpkin, cooked, boiled, drained, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pumpkin, cooked, boiled, drained, with salt are:
- Vitamin A: 288 µg (32% of your daily value)
- Sodium: 237 mg (10% of your daily value)
- Copper: 0.091 mg (10% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170526).