Pumpkins aren't just great for halloween, but our health too. They're a rich source of potassium, vitamin c, vitamin E and iron - all of which strengthen your immune system. Pumpkins are also packed with antioxidants beta-carotene which help to prevent degenerative damage to the eyes and may also reduce the risk of developing certain types of cancers.
A rich source of: vitamin C, Vitamin e, iron, folate, potassium.
Pumpkin, flesh only, raw
| Serving Size grams | 80 |
| Teaspoons of table sugar equivalent | 1.1 |
| Glycemic Index | 75 |
| Glycemic Load | 3 |
| Potential GI Range | 75±9 |
| Energy (kcal) | 13 |
| Energy (kJ) | 55 |
| Water (g) | 95 |
| Starch (g) | 0.3 |
| Total sugars (g) | 1.7 |
| Glucose (g) | 0.7 |
| Galactose (g) | 0 |
| Fructose (g) | 0.6 |
| Sucrose (g) | 0.4 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.7 |
| Protein (g)/100kcal | 5.4 |
| Protein % of calories | 21.5 |
| Carbohydrate (g) | 2.2 |
| Carbohydrate (g)/100kcal | 16.9 |
| Carb % of calories | 67.7 |
| Fat (g) | 0.2 |
| Fat (g)/100kcal | 1.5 |
| Fat % of calories | 13.9 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 50 |
| Potassium (mg) | 12 |
| Calcium (mg) | 52 |
| Magnesium (mg) | 3 |
| Phosphorus (mg) | 16 |
| Iron (mg) | 0.2 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.7 |
| Chloride (mg) | 8 |
| Manganese (mg) | 0 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.1 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0 |
| Tryptophan/60 (mg) | 1.2 |
| Niacin equivalent (mg) | 1.2 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 7 |
| Pantothenate (mg) | 0 |
| Biotin (µg) | 1 |
| Vitamin C (mg) | 3 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 1 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |