Pumpkin

Zoom on carbohydrates

• Raw pumpkin is low in sugar (100 g of raw pumpkin contains no more than 5 g of sugars)
• Raw pumpkin contains 3.50 g of carbohydrates per 100 g.
• This is lower than the average amount of carbohydrates in raw vegetables: about 4.45 g per 100 g.

Zoom on fibres

• Raw pumpkin contains a much lower amount of fibre (0.50 g per 100 g) than the average quantity found in raw vegetables (2.43 g per 100 g)..

Zoom on proteins

• The protein content (1 g per 100 g) is lower than the average amount found in raw vegetables (1.87 g per 100 g).

Zoom on lipids

• Raw pumpkin is fat-free* as it contains less than 0.5 g of fat per 100 g.
• The amount of fat in raw pumpkin (0.10 g per 100 g) is lower than the average quantity found in raw vegetables (0.56 g per 100 g).

Zoom on minerals and trace elements

• Raw pumpkin is a source of potassium as it provides the equivalent of 17% of DRVs, i.e. 340 mg per 100 g.
• It contains a significant amount of copper (0.13 mg per 100 g), equivalent to 13% of DRVs.
• The other minerals and trace elements account for less than 7% of DRVs.

Zoom on vitamins

• Raw pumpkin is high in vitamin A as it provides the equivalent of 64.58% of DRVs, i.e. 516.67 µg per 100 g.
• It also provides a significant amount of vitamin C: 9 mg per 100 g, equivalent to 11.25% of DRVs.
• Raw pumpkin provides the equivalent of:
  • 8.83% of DRVs for vitamin E, i.e. 1.06 mg per 100 g;
  • 8% of DRVs for vitamin B9, i.e. 16 µg per 100 g.
• The other vitamins account for less than 8% of DRVs.

Zoom on polyphenols

• Polyphenols are substances with an antioxidant effect.
• Flavones, a subgroup of flavonoids, are present in the majority of raw pumpkin composites, representing 93.66% of the total polyphenols identified.
• The remaining polyphenols are represented by lignans.

The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc. Roasted pumpkin is low in energy*. On average, it provides 30.20 kcal per 100 g, i.e. 127 kJ.

COMPOSITION TABLES

For each nutrient, the tables provide information on the content, minimum and maximum values, as well as the percentage of the Dietary Reference Values (DRVs) for 100 g net of roasted pumpkin.

* Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

Zoom on carbohydrates

• Roasted pumpkin contains 5.66 g of carbohydrates per 100 g.
• This is higher than the average amount of carbohydrates in cooked vegetables: about 4.85 g per 100 g.
• These include sucrose (2.20 g per 100 g), fructose (1.40 g per 100 g) and glucose (1.20 g per 100 g).

Zoom on fibres

• Roasted pumpkin contains 2 g of fibre per 100 g..
• This is equal to the average amount found in cooked vegetables.

Zoom on lipids

• Roasted pumpkin is fat-free* as it contains less than 0.5 g of fat per 100 g.

Zoom on minerals and trace elements

• Roasted pumpkin is a source of potassium as it provides the equivalent of 16.50% of DRVs, i.e. 330 mg per 100 g.
• The other minerals and trace elements account for less than 6% of DRVs.

Zoom on vitamins

• Roasted pumpkin is high in vitamin A as it provides the equivalent of 122.08% of DRVs, i.e. 976.67 µg per 100 g.
• According to the Ciqual 2020 table, roasted pumpkin is the vegetable with the 4th highest vitamin A content, after carrots (raw and cooked), cooked red peppers and cooked spinach.
• The other vitamins account for less than 7% of DRVs.

According to the definitions of nutrition claims as set out in Regulation (EC) No 1924/2006 on nutrition and health claims, and in view of the composition of boiled pumpkin, the following claims may be used:

NUTRITION CLAIMS OF BOILED PUMPKIN

• Low in energy (100 g of roasted pumpkin provide less than 40 kcal)
• High in vitamin A (100 g of roasted pumpkin provide more than 30% of DRVs)
• Source of potassium (100 g of roasted pumpkin provide more than 15% of DRVs)

HEALTH CLAIMS (for a consumption of 100 g of boiled pumpkin)

Vitamin A

• Vitamin A has a role in the process of cell specialisation.
• Vitamin A contributes to:
  • maintenance of normal skin,
  • maintenance of normal mucous membranes,
  • maintenance of normal vision,
  • normal iron metabolism,
  • normal function of the immune system.

Potassium

• Potassium contributes to:
  • normal functioning of the nervous system,
  • normal muscle function,
  • maintenance of normal blood pressure.