Pumpkin

Zoom on carbohydrates

• Raw pumpkin provides 3.10 g of carbohydrates per 100 g.
• This is lower than the average amount of carbohydrates in raw vegetables: about 3.45 g per 100 g.
• Most of this is starch (2.26 g per 100 g).

Zoom on fibres

• Raw pumpkin contains less fibre (1.10 g per 100 g) than the average amount found in raw vegetables (2.43 g per 100 g).

Zoom on proteins

• Its protein content (0.63 g per 100 g) is lower than the average amount found in raw vegetables (1.87 g per 100 g).

Zoom on lipids

• The amount of fat in raw pumpkin (0.10 g per 100 g) is lower than the average amount in raw vegetables (0.56 g per 100 g).

Zoom on minerals and trace elements

• Raw pumpkin contains a significant amount of potassium. It provides the equivalent of 12.15% of DRVs, i.e. 243 mg per 100 g.
• The amount of other minerals and trace elements is less than 5% of DRVs.

* Calculation made: Beta Carotene / 6 + retinol

Zoom on vitamins

• Raw pumpkin is a source of vitamin B9 because it provides the equivalent of 18% of DRVs, i.e. 36 µg per 100 g.
• It provides the equivalent of:
  • 6.67% of DRVs for vitamin B5, i.e. 0.40 mg per 100 g;
  • 6.25% of DRVs for vitamin C, i.e. 5 mg per 100 g.
• The quantity of other vitamins represents less than 5% of DRVs.

The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc. Boiled pumpkin is low in energy*. On average it provides 38.20 calories (kcal) per 100 g, i.e. 161 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 boiled pumpkin (pulp, without skin).

* 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

• Boiled pumpkin contains 6.88 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 glucose (1.30 g per 100 g), starch (1.20 g per 100 g), fructose (1.10 g per 100 g) and sucrose (1.10 g per 100 g).

Zoom on fibres

• Boiled pumpkin contains 1.80 g of fibre.
• This amount is below the average quantity found in cooked vegetables (2.89 g per 100 g).

Zoom on proteins

• Its protein content (1.06 g per 100 g) is lower than the average amount found in cooked vegetables (2 g per 100 g).

Zoom on lipids

• The amount of fat in boiled pumpkin (0.30 g per 100 g) is lower than the average quantity in cooked vegetables (0.53 g per 100 g).

Zoom on minerals and trace elements

• Boiled pumpkin is a source of potassium as it provides the equivalent of 16.50% of DRVs, i.e. 330 mg per 100 g.
• It also provides the equivalent of:
  • 8% of DRVs for copper, i.e. 0.08 mg per 100 g;
  • 7.75% of DRVs for chloride, i.e. 61.98 mg per 100 g.
• The amount of other minerals and trace elements is less than 5% of DRVs.

Zoom on vitamins

• Boiled pumpkin is high in vitamin A because it provides the equivalent of 110.63% of DRVs, i.e. 885 µg per 100 g.
• It contains a significant amount of vitamin E and vitamin C. It provides the equivalent of:
  • 12.67% of DRVs for vitamin E, i.e. 1.52 mg per 100 g;
  • 10.81% of DRVs for vitamin C, i.e. 8.65 mg per 100 g.
• The quantity of other vitamins represents less than 5% 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 boiled pumpkin provide less than 40 kcal)
• Fat-free (100 g of boiled pumpkin do not contain more than 0.5 g of fat)
• High in vitamin A (100 g of boiled pumpkin provide more than 30% of DRVs)
• Source of potassium (100 g of boiled 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.