How many calories are in pumpkin boiled?
Pumpkin boiled (1 cup, mashed, 245 g) has 49 calories. 100 g has 20 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 50.
Nutrition database · Squash and pumpkin
Pumpkin Boiled Nutrition Facts
Pumpkin Boiled nutrition facts from USDA FoodData Central: 49 calories in 1 cup, mashed, with 1.8 g protein, 12 g carbohydrate and 0.2 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Pumpkin Boiled Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup, mashed (245 g)
At a glance
- Calories
- 49
- Protein
- 1.8 g · 4%
- Total carbohydrate
- 12 g · 4%
- Total fat
- 0.2 g · 0%
- Dietary fiber
- 2.7 g · 10%
- Total sugars
- 5.1 g · 0%
- Sodium
- 2.5 mg · 0%
Opens the free label generator with this amount of pumpkin boiled already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 49 | 20 | |
| Total fat | 0.2 g | 0% | 0.07 g |
| Saturated fat | 0.1 g | 0% | 0.04 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | <0.1 g | 0 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 2.5 mg | 0% | 1 mg |
| Total carbohydrate | 12 g | 4% | 4.9 g |
| Dietary fiber | 2.7 g | 10% | 1.1 g |
| Total sugars | 5.1 g | 2.08 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 1.8 g | 0.72 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 706 mcg | 78% | 288 mcg |
| Vitamin C | 12 mg | 13% | 4.7 mg |
| Vitamin E | 2 mg | 13% | 0.8 mg |
| Vitamin K | 2 mcg | 2% | 0.8 mcg |
| Thiamin (B1) | 0.08 mg | 6% | 0.03 mg |
| Riboflavin (B2) | 0.19 mg | 15% | 0.08 mg |
| Niacin (B3) | 1 mg | 6% | 0.41 mg |
| Vitamin B6 | 0.11 mg | 6% | 0.04 mg |
| Folate (DFE) | 22 mcg | 6% | 9 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 15 mg | 3% | 6.2 mg |
| Minerals | |||
| Calcium | 37 mg | 3% | 15 mg |
| Iron | 1.4 mg | 8% | 0.57 mg |
| Potassium | 564 mg | 12% | 230 mg |
| Magnesium | 22 mg | 5% | 9 mg |
| Phosphorus | 74 mg | 6% | 30 mg |
| Zinc | 0.56 mg | 5% | 0.23 mg |
| Copper | 0.22 mg | 25% | 0.09 mg |
| Manganese | 0.22 mg | 9% | 0.09 mg |
| Selenium | 0.49 mcg | 1% | 0.2 mcg |
| Other | |||
| Water | 229.5 g | 93.7 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Pumpkin Boiled nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, mashed | 245 g | 49 | 12 g | 1.8 g | 0.2 g | 2.7 g | 5.1 g |
| 100 g | 100 g | 20 | 4.9 g | 0.7 g | 0.1 g | 1.1 g | 2.1 g |
| 1 oz | 28.4 g | 6 | 1.4 g | 0.2 g | <0.1 g | 0.3 g | 0.6 g |
How much vitamin A is in pumpkin boiled?
Pumpkin boiled (1 cup, mashed, 245 g) has 706 mcg of vitamin A, 78% of the Daily Value. 100 g has 288 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much copper is in pumpkin boiled?
Pumpkin boiled (1 cup, mashed, 245 g) has 0.22 mg of copper, 25% of the Daily Value. 100 g has 0.09 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Pumpkin Boiled nutrition per 100 grams
100 g of pumpkin boiled has 20 calories, 0.72 g protein, 4.9 g carbohydrate, 1.1 g fiber, 2.08 g sugars and 0.07 g fat.
Where the calories in pumpkin boiled come from
About 85% of the calories in pumpkin boiled come from carbohydrate, 3% from fat and 12% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Pumpkin Boiled nutrition label for Canada, the EU and the UK
The same serving of pumpkin boiled, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup, mashed (245g) / pour 1 cup, mashed (245g)
Calories
50
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 12 g | 4 % |
| Fibre / Fibres | 3 g | 10 % |
| Sugars / Sucres | 5 g | 5 % |
| Protein / Protéines | 2 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 37 mg | 3 % |
| Iron / Fer | 1 mg | 8 % |
| Potassium | 564 mg | 17 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 84 kJ / 20 kcal |
| Fat | 0.1 g |
| of which saturates | 0.0 g |
| Carbohydrate | 4.9 g |
| of which sugars | 2.1 g |
| Protein | 0.7 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 245g | %RI* | |
|---|---|---|---|
| Energy | 84 kJ 20 kcal |
205 kJ 49 kcal |
2.5% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 4.9g | 12g | 4.6% |
| of which sugars | 2.1g | 5.1g | 5.7% |
| Fibre | 1.1g | 2.7g | - |
| Protein | 0.7g | 1.8g | 3.5% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about pumpkin boiled
How many calories are in pumpkin boiled?
Pumpkin boiled (1 cup, mashed, 245 g) has 49 calories. 100 g has 20 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 50.
What is a serving of pumpkin boiled?
This page defaults to 1 cup, mashed (245 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for pumpkin boiled.
Can I use pumpkin boiled in a Nutrition Facts label calculation?
Yes. Open the generator with pumpkin boiled added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with pumpkin boiled
- Spaghetti Squash42 cal per 1 cup
- Pumpkin30 cal per 1 cup (1" cubes)
- Zucchini21 cal per 1 cup, chopped
- Yellow Squash24 cal per 1 cup sliced
- Summer Squash18 cal per 1 cup, sliced
More in Squash and pumpkin
- Canned Pumpkin83 cal per 1 cup
- Acorn Squash115 cal per 1 cup, cubes
- Butternut Squash82 cal per 1 cup, cubes
- Cooked Zucchini27 cal per 1 cup, sliced
- Pumpkin Pie Filling281 cal per 1 cup
- Raw Butternut Squash63 cal per 1 cup, cubes
- Acorn Squash Baked with Salt115 cal per 1 cup, cubes
- Acorn Squash Boiled Mashed83 cal per 1 cup, mashed
Tools and guides for labeling pumpkin boiled
If you make and sell a product that contains pumpkin boiled, these free tools cover the next steps.
- Nutrition Facts label generatorAdd pumpkin boiled and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare pumpkin boiled with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 168449: "Pumpkin, cooked, boiled, drained, without salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with pumpkin boiled
Add pumpkin boiled and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.