Pumpkin, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 58 / 100 How is this scored?

Composition

Energy

Protein 1.0 g · 4 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 6.5 g · 26 kcal/100g
Fiber 0.5 g
Water 92 g
Total energy 26 kcal

Energy is predominantly from carbs (84%); EFSA recommends 45–60% for a balanced diet

Fat quality 53 / 100 How is this scored?
Total fat
0.1g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.00g

Saturated fat is 1.8% of energy, within the WHO limit of 10%.

Protein quality 64 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 78%
Lysine 100%
Methionine + Cysteine 64%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 90%

Limiting amino acid is Methionine + Cysteine (64% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 32 / 100 How is this scored?

Vitamins

Vitamin A 426 µg
Vitamin C 9.0 mg
Vitamin D 0.0 µg
Vitamin E 1.1 mg
Vitamin K 1 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.06 mg
Folate (B9) 16 µg
Vitamin B12 0.00 µg

Minerals

Calcium 21 mg
Iron 0.8 mg
Magnesium 12 mg
Phosphorus 44 mg
Potassium 340 mg
Sodium 1 mg
Zinc 0.3 mg
Copper 0.13 mg
Manganese 0.13 mg
Selenium 0.3 µg

Notable source of Vitamin A (53% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.