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[N]extrient

Pumpkin Drained Without Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Pumpkin, cooked, boiled, drained, without salt

Vegetables and Vegetable Products

Macronutrients distribute relatively evenly across protein (0.7g), fat (0.1g), and carbohydrates (4.9g) per 100g. At just 20 calories per 100g, Pumpkin Drained Without Salt (Cooked, Boiled) is one of the lowest-calorie options available. With only 1mg of sodium, Pumpkin Drained Without Salt (Cooked, Boiled) is naturally very low in sodium and suitable for sodium-restricted diets. Composed of 94% water by weight, Pumpkin Drained Without Salt (Cooked, Boiled) also contributes to daily hydration.

Calories20KCAL
Protein0.72G
Fat0.07G
Carbs4.9G
Fiber1.1G

Calorie Distribution

23kcal
  • Protein12%0.72 g
  • Fat3%0.07 g
  • Carbs85%4.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water93.7G
Energy20.0KCAL
Protein0.72G
Total lipid (fat)0.07G
Carbohydrate, by difference4.9G
Fiber, total dietary1.1G
Total Sugars2.1G
Cholesterol0MG
Vitamin C, total ascorbic acid4.7MG
Thiamin0.03MG
Riboflavin0.08MG
Niacin0.41MG
Vitamin B-60.04MG
Folate, total9.0UG
Vitamin B-120UG
Vitamin A, RAE288UG
Vitamin E (alpha-tocopherol)0.80MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.80UG
Calcium, Ca15.0MG
Iron, Fe0.57MG
Magnesium, Mg9.0MG
Phosphorus, P30.0MG
Potassium, K230MG
Sodium, Na1.0MG
Zinc, Zn0.23MG
Copper, Cu0.09MG
Manganese, Mn0.09MG
Selenium, Se0.20UG
Energy83.0kJ
Ash0.62G
Pantothenic acid0.20MG
Folic acid0UG
Folate, food9.0UG
Folate, DFE9.0UG
Choline, total6.2MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta2096UG
Carotene, alpha2715UG
Cryptoxanthin, beta0UG
Vitamin A, IU5755IU
Lycopene0UG
Lutein + zeaxanthin1014UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.04G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.001G
SFA 14:00.005G
SFA 16:00.03G
SFA 18:00.002G
Fatty acids, total monounsaturated0.009G
MUFA 16:10.005G
MUFA 18:10.005G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.004G
PUFA 18:20.002G
PUFA 18:30.002G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.009G
Threonine0.02G
Isoleucine0.02G
Leucine0.03G
Lysine0.04G
Methionine0.008G
Cystine0.002G
Phenylalanine0.02G
Tyrosine0.03G
Valine0.03G
Arginine0.04G
Histidine0.01G
Alanine0.02G
Aspartic acid0.07G
Glutamic acid0.13G
Glycine0.02G
Proline0.02G
Serine0.03G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup, mashed (245g)491.8g0.2g12g

Scaled from Pumpkin Drained Without Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Pumpkin Drained with Salt (Cooked, Boiled)

18 kcal0.72g protein

Babyfood Vegetables Carrots Junior

32 kcal0.8g protein

Pumpkin (Raw)

26 kcal1g protein

Carrots No Salt Added Drained Solids (Canned)

25 kcal0.64g protein

Sweet Potato Flesh Without Salt (Cooked, Baked in Skin)

90 kcal2.01g protein

Carrot (Dehydrated)

341 kcal8.1g protein

Nutritional Profile Summary

Pumpkin Drained Without Salt (Cooked, Boiled) has a limited micronutrient profile per 100 g among the key vitamins and minerals tracked. Its primary nutritional value comes from its macronutrient composition.

  • Calories: 20 kcal per 100 g
  • Protein: 0.7 g per 100 g
  • Total Fat: 0.1 g per 100 g
  • Carbohydrate: 4.9 g per 100 g
  • Fiber: 1.1 g per 100 g

Dietary Considerations

  • Pumpkin Drained Without Salt (Cooked, Boiled) is naturally low in sodium at 1mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 21% (#1,735 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories20
% Daily Value*
Total Fat 0.07G0%
Cholesterol 0MG0%
Sodium 1.0MG0%
Total Carbohydrate 4.9G2%
Dietary Fiber 1.1G4%
Total Sugars 2.1G
Protein 0.72G1%
Vitamin D 0UG0%
Calcium 15.0MG1%
Iron 0.57MG3%
Potassium 230MG5%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168449.

View on USDA FoodData Central →