Nutrition for Pumpkin Puree

Calories, Protein, Vitamins and More


image of pumpkin puree source

Pumpkin Puree Nutrition Summary

One cup of pumpkin puree (245 grams or 0.5 lb) contains 83 calories and 2.7 grams of protein. Pumpkin puree consist of 90% water, 8% carbohydrates, 1% protein, and less than 1% of fat.

Pumpkin puree is an excellent source of many nutrients, including dietary fiber, Vitamin A, calcium, iron and potassium. It also contains significant amounts of Vitamin C, magnesium, Vitamin K, copper, manganese and phosphorus.

In one cup of pumpkin puree:

  • Calories: 83
  • Protein: 2.7 g
  • Sugar: 8.1 g
  • Dietary fiber: 7.1 g
  • Fat: 0.7 g, (Saturated: 0.4 g)
  • Sodium: 12.3 mg
There is no significant amounts of cholesterol in pumpkin puree.

See the Pumpkin Puree Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Pumpkin, canned, without salt.

Calories in Pumpkin Puree

Pumpkin puree has 83 calories per cup or 34 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

82 percent of calories in pumpkin puree are from carbohydrates, 11% of calories are from protein and 7% of calories are from fat.

Calories from Carbs

The majority, or 82% of the calories in pumpkin puree are from carbohydrates. The carbs in pumpkin puree are mostly in the form of dietary fiber and sugar (47% and 53%). An excellent high-fiber food, a single cup of pumpkin puree contains 28% of recommended daily values or 7.1 grams of dietary fiber.

  • Dietary fiber: 7.1 g
  • Sugar: 8.1 g
There is no significant amounts of starch in pumpkin puree.

Calories from Fat

A small portion, or 7% the calories in pumpkin puree are from fat. Pumpkin puree is very low in total fat, with 0.7 grams per cup. It also is cholestrol free. Most of the fat in pumpkin puree are saturated:

  • Total fat: 0.7 g
  • Saturated fat: 0.4 g
  • Monounsaturated fat: 0.1 g
There is no significant amounts of cholestrol or polyunsaturated fat in pumpkin puree.

Calories Similar to Pumpkin Puree

Some other vegetables with similar calories to pumpkin puree by weight:

Protein in Pumpkin Puree

One cup of pumpkin puree has 2.7 grams of protein or about 5% of daily recommended intake. Pumpkin puree is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 2.7 g
  • Tryptophan: 0.03 g
  • Threonine: 0.08 g
  • Isoleucine: 0.08 g
  • Leucine: 0.12 g
  • Lysine: 0.15 g
  • Methionine: 0.03 g
  • Phenylalanine: 0.09 g
  • Valine: 0.09 g
  • Histidine: 0.04 g

Protein Similar to Pumpkin Puree

Some other vegetables with similar amounts of protein to pumpkin puree by weight:

Vitamins and Minerals in Pumpkin Puree

An good source of many nutrients, pumpkin puree contains abundant amounts of Vitamin A, calcium, iron and potassium. In fact, a single cup of pumpkin puree contains 272% of recommended daily values or 1906.1 ug of Vitamin A.

Vitamins in pumpkin puree (1 cup):
  • Vitamin a: 1906.1 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.9 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 10.3 mg
  • Vitamin e: 2.6 mg
  • Folate: 29.4 ug
  • Vitamin k: 39.2 ug
Minerals in pumpkin puree (1 cup):
  • Calcium: 63.7 mg
  • Potassium: 504.7 mg
  • Iron: 3.4 mg
  • Magnesium: 56.4 mg
  • Zinc: 0.4 mg
  • Selenium: 1 ug
  • Phosphorus: 85.8 mg
  • Copper: 0.3 mg
  • Manganese: 0.4 mg
  • Choline: 24 mg
There is no significant amounts of pantothenic acid or vitamin b12 in pumpkin puree.

Similar to Pumpkin Puree for Vitamin A

Here are some other vegetables with similarly abundant amounts of Vitamin A to pumpkin puree:

Flavonoids and Carotenoids in Pumpkin Puree [3]

Pumpkin puree contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and alpha-carotene. In one cup of pumpkin puree:

  • beta-carotene: 17003 ug
  • alpha-carotene: 11748 ug

Pumpkin Puree Nutrition Chart

Pumpkin Puree:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Pumpkin Puree in Cooking

Pumpkin puree is in the top 10% of most popular ingredients for recipes. Pumpkin Puree can be consumed raw. Most recipes call for one or two ounces of pumpkin puree.

Friends and Relatives of Pumpkin Puree

Foods commonly cooked with pumpkin puree:


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