Pumpkin, canned, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 1.1 g · 4 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 8.1 g · 32 kcal/100g
Fiber 2.9 g
Water 90 g
Total energy 34 kcal

Energy is predominantly from carbs (82%); EFSA recommends 45–60% for a balanced diet

Fat quality 53 / 100 How is this scored?
Total fat
0.3g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.01g

Saturated fat is 3.9% of energy, within the WHO limit of 10%.

Protein quality 62 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 79%
Lysine 100%
Methionine + Cysteine 62%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 89%

Limiting amino acid is Methionine + Cysteine (62% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 32 / 100 How is this scored?

Vitamins

Vitamin A 778 µg
Vitamin C 4.2 mg
Vitamin D 0.0 µg
Vitamin E 1.1 mg
Vitamin K 16 µg
Thiamin (B1) 0.02 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.06 mg
Folate (B9) 12 µg
Vitamin B12 0.00 µg

Minerals

Calcium 26 mg
Iron 1.4 mg
Magnesium 23 mg
Phosphorus 35 mg
Potassium 206 mg
Sodium 5 mg
Zinc 0.2 mg
Copper 0.11 mg
Manganese 0.15 mg
Selenium 0.4 µg

Notable source of Vitamin A (97% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.