Vegetables • Deep Nutrition Analytics
Pumpkin, cooked, boiled, drained, without salt
Delivering 20 kcal per 100 grams, Pumpkin, cooked, boiled, drained, without salt functions as a vegetables with carbohydrates (4.9g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 32% DV of Vitamin A (288 µg) per 100g. Offering gentle energy density (0.2 kcal/g) and 3.8g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 0.7 g
- Carbohydrates
- 4.9 g
- Fat
- 0.1 g
- Fiber
- 1.1 g
Produce Profile: Hydration & Micronutrients
Pumpkin, cooked, boiled, drained, without salt provides natural botanical nutrition with 20 calories per 100g. Providing 1.1g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Hydrating / Light
Extremely low in macronutrients and energy density, making it an exceptionally light dietary addition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 1.1 g |
| Carbohydrate, by difference | 4.9 g |
| Energy | 20 kcal |
| Energy | 83 kJ |
| 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 |
| Copper | 0.1 mg |
| Vitamin E | 0.8 mg |
| Vitamin C | 4.7 mg |
| Potassium | 230 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 0.8 µg |
| Vitamin E (alpha-tocopherol) | 0.8 mg |
| Vitamin A, IU | 5760 IU |
| Vitamin A, RAE | 288 µg |
| 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 | 1 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 |
| Choline, total | 6.2 mg |
| Folate, DFE | 9 µg |
| Folate, food | 9 µg |
| Carotene, alpha | 2720 µg |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| Ash | 0.6 g |
| 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 |
| Fatty acids, total saturated | 0 g |
| Proline | 0 g |
| MUFA 16:1 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| Fatty acids, total monounsaturated | 0 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 |
| 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 |
| Water | 93.7 g |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.2 mg |
Serving calculator
Common serving sizes
- cup, mashed245 g
Compare Pumpkin, cooked, boiled, drained, without salt with Category Peers
Pumpkin, cooked, boiled, drained, without salt vs Squash, summer, crookneck and straightneck, frozen, unprepared
Compared to Squash, summer, crookneck and straightneck, frozen, unprepared, Pumpkin, cooked, boiled, drained, without salt has 2% more carbohydrates and 0% lower calories per 100g.
Pumpkin, cooked, boiled, drained, without salt vs Cardoon, cooked, boiled, drained, with salt
Compared to Cardoon, cooked, boiled, drained, with salt, Pumpkin, cooked, boiled, drained, without salt has 3% more carbohydrates and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pumpkin, cooked, boiled, drained, without salt?
A standard 100-gram serving of Pumpkin, cooked, boiled, drained, without salt contains 20 calories (84 kJ), alongside 0.7g of protein, 4.9g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 245g (cup, mashed): ~49 kcal
Is Pumpkin, cooked, boiled, drained, without salt suitable for a keto or low-carb diet?
Yes, in moderation. Pumpkin, cooked, boiled, drained, without salt contains 3.8g of net carbs per 100g (4.9g 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, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pumpkin, cooked, boiled, drained, without salt are:
- Vitamin A: 288 µg (32% 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 168449).