Ingredients
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Vegetables
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Pumpkin
Out of season
Season
Sep–Dec
Ruled by
☽ Moon
Calories
13 kcal
Protein
0.7 g
MW reference
1
Pumpkin
Pumpkins reach their peak between October and December, serving as a seasonal icon of the British autumn. While carving varieties dominate the Halloween market, culinary pumpkins offer a dense, sweet flesh ideal for roasting and soups. They are a rich source of beta-carotene, vitamin A, and fiber.
Nutrition facts
Per 100 g
Energy13 kcal / 55 kJ
Protein0.7 g
Carbs2.2 g
— of which sugars1.7 g
Fat0.2 g
— saturated0.1 g
Vitamin C14.0 mg
Iron0.40 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Pumpkin, flesh only, raw · 13-326 · DG
Peeled thickly, seeds removed
Energy & Proximates
Energy13.00kcal
Energy55.00kJ
Water95.00g
Protein0.70g
Fat0.20g
Carbohydrates2.20g
of which sugars1.70g
of which starch0.30g
Fibre (AOAC)—g
Fibre (NSP)1.00g
Alcohol—g
Fat Breakdown
Total fat0.20g
Saturated0.10g
Monounsaturated—g
Polyunsaturated—g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium—mg
Potassium130.00mg
Calcium29.00mg
Magnesium10.00mg
Phosphorus19.00mg
Iron0.400mg
Copper0.020mg
Zinc0.200mg
Selenium—µg
Iodine—µg
Vitamins
Vitamin A75.00µg
Vitamin D—µg
Vitamin E1.060mg
Vitamin C14.00mg
Thiamin (B1)0.160mg
Riboflavin (B2)0.001mg
Niacin (B3)0.100mg
Vitamin B60.020mg
Vitamin B12—µg
Folate10.00µg
Recipes using Pumpkin
Pumpkin Puff
Best Ever Roasted Pumpkin Seeds
Korean Pumpkin Soup
Pumpkin Seeds With Worcestershire And Garlic
My Mom'S Pumpkin Bread
Pumpkin Puree In The Crock-Pot
Baked Pumpkin Slices
Pumpkin, Leeks And Turnips
Homemade Pumpkin Puree- Steamed Or Boiled
Pumpkin Dog Biscuits
Dried Apricot And Pumpkin Jam
Pumpkin Butter (No Cook)
Easy Pumpkin Pancakes
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