Pumpkin, cooked, boiled, drained, without salt

1 cup, mashed (245 g): 49 kcal, 1.8 g protein, 12 g carbohydrate and 0.2 g fat.

Compare with another food

Nutrition Facts

Serving size1 cup, mashed (245 g)

Amount per serving

Calories50

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 12g	4%
Dietary Fiber 3g	10%
Total Sugars 5g
Includes Added Sugars ≤5g	≤10%
Protein 2g	4%
Vitamin D 0mcg	0%
Calcium 40mg	2%
Iron 1.4mg	8%
Potassium 560mg	10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, mashed (245 g) gives you

High in Copper (25% DV), Vitamin A (78% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

12% protein · 85% carbohydrate · 3% fat

Protein: 2 g 12%
Carbs: 12 g 85%
Fat: 0 g 3%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 97% of foods
Protein: more than 13% of foods
Total fat: less than 95% of foods
Carbohydrate: more than 44% of foods
Dietary fiber: more than 58% of foods
Total sugars: less than 45% of foods
Sodium: less than 96% of foods

All nutrients (57)

Amounts for 1 cup, mashed (245 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	49 kcal	20 kcal
Protein	1.76 g	0.72 g	4%
Carbohydrate	12 g	4.9 g	4%
Dietary fiber	2.69 g	1.1 g	10%
Total sugars	5.1 g	2.08 g
Water	230 g	93.7 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.172 g	0.07 g	0%
Saturated fat	0.091 g	0.037 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.022 g	0.009 g
Polyunsaturated fat	0.01 g	0.004 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	36.8 mg	15 mg	3%
Iron	1.4 mg	0.57 mg	8%
Magnesium	22.1 mg	9 mg	5%
Phosphorus	73.5 mg	30 mg	6%
Potassium	564 mg	230 mg	12%
Sodium	2.45 mg	1 mg	0%
Zinc	0.564 mg	0.23 mg	5%
Copper	0.223 mg	0.091 mg	25%
Manganese	0.218 mg	0.089 mg	9%
Selenium	0.49 mcg	0.2 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	706 mcg	288 mcg	78%
Vitamin C	11.5 mg	4.7 mg	13%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.96 mg	0.8 mg	13%
Vitamin K	1.96 mcg	0.8 mcg	2%
Thiamin (B1)	0.076 mg	0.031 mg	6%
Riboflavin (B2)	0.191 mg	0.078 mg	15%
Niacin (B3)	1.01 mg	0.413 mg	6%
Pantothenic acid (B5)	0.492 mg	0.201 mg	10%
Vitamin B6	0.108 mg	0.044 mg	6%
Folate	22.1 mcg	9 mcg	6%
Vitamin B12	0 mcg	0 mcg	0%
Choline	15.2 mg	6.2 mg	3%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.022 g	0.009 g
Threonine	0.051 g	0.021 g
Isoleucine	0.056 g	0.023 g
Leucine	0.083 g	0.034 g
Lysine	0.096 g	0.039 g
Methionine	0.02 g	0.008 g
Cystine	0.005 g	0.002 g
Phenylalanine	0.056 g	0.023 g
Tyrosine	0.073 g	0.03 g
Valine	0.061 g	0.025 g
Arginine	0.096 g	0.039 g
Histidine	0.027 g	0.011 g
Alanine	0.049 g	0.02 g
Aspartic acid	0.181 g	0.074 g
Glutamic acid	0.326 g	0.133 g
Glycine	0.047 g	0.019 g
Proline	0.047 g	0.019 g
Serine	0.078 g	0.032 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168449(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.