Pumpkin, raw
FDC 168448cup (1" cubes) (116 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 97 · +4 vs Vegetables medianRaw pumpkin posts a 97 of 100 nutrient density score, Elite band, rank 18 of 60 among vegetables. Vitamin A is the clear standout at 47% DV per 100 grams, with a secondary showing of vitamin C at 10% DV, all for only 26 calories.
Pumpkin is rarely eaten raw in practice, it's more commonly roasted, mashed, or made into soup and pie filling, and cooking changes its texture from the raw figures cited here. Fiber is modest at just 0.5 grams per 100 g, lower than many other vegetables in this category, so it's better thought of as a vitamin A source than a fiber one.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | 1% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 6.5 g | 2% |
| Dietary fiber | 0.5 g | 2% |
| Sugars | 2.8 g | |
| Protein | 1 g | 2% |
| Potassium | 340 mg | 7% |
| Calcium | 21 mg | 2% |
| Iron | 0.8 mg | 4% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 9 mg | 10% |
| Vitamin A | 426 µg | 47% |
| Vitamin E | 1.1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | 2% |
| Total fat | 0.12 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.2 mg | 0% |
| Carbohydrate | 7.5 g | 3% |
| Dietary fiber | 0.58 g | 2% |
| Sugars | 3.2 g | |
| Protein | 1.2 g | 2% |
| Potassium | 394 mg | 8% |
| Calcium | 24 mg | 2% |
| Iron | 0.93 mg | 5% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 10 mg | 12% |
| Vitamin A | 494 µg | 55% |
| Vitamin E | 1.2 mg | 8% |
Source: USDA FoodData Central · Public domain
FDC 168448Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Okra, rawDensity 97 vs 97Pimento, cannedDensity 98 vs 97Arugula, rawDensity 98 vs 97