Food composition
8,203 foods, each analysed in a laboratory, and what 100 g of each contains. Preparation matters more than most people expect, so raw and cooked forms are listed separately rather than averaged. A blank is a nutrient that was not measured in that sample, not a zero.
25 shown
| Food | Energy kcal |
Protein g |
Fat g |
Carbohydrate g |
Fibre g |
Sugars g |
Calcium mg |
Iron mg |
Magnesium mg |
Potassium mg |
Zinc mg |
Vitamin A µg RAE |
Vitamin C mg |
Folate µg |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | 467 | 11 | 18 | 66 | 8.40 | 18 | 51 | 4.04 | 40 | 291 | 0.40 | 0.00 | 0.30 | 15 |
| Fish, sunfish, pumpkin seed, cooked, dry heat | 114 | 25 | 0.90 | 0.00 | 0.00 | — | 103 | 1.54 | 38 | 449 | 1.99 | 17 | 1.00 | 17 |
| Fish, sunfish, pumpkin seed, raw | 89 | 19 | 0.70 | 0.00 | 0.00 | — | 80 | 1.20 | 30 | 350 | 1.55 | 15 | 1.00 | 15 |
| Pie, pumpkin, commercially prepared | 243 | 3.90 | 9.75 | 35 | 1.80 | 19 | 64 | 0.90 | 14 | 167 | 0.39 | 448 | 0.00 | 26 |
| Pie, pumpkin, prepared from recipe | 204 | 4.50 | 9.30 | 26 | — | — | 94 | 1.27 | 19 | 186 | 0.46 | 426 | 1.70 | 21 |
| Pumpkin flowers, cooked, boiled, drained, without salt | 15 | 1.09 | 0.08 | 3.30 | 0.90 | 2.40 | 37 | 0.88 | 25 | 106 | 0.10 | 87 | 5.00 | 41 |
| Pumpkin flowers, raw | 15 | 1.03 | 0.07 | 3.28 | — | — | 39 | 0.70 | 24 | 173 | — | 97 | 28 | 59 |
| Pumpkin leaves, cooked, boiled, drained, with salt | 21 | 2.72 | 0.22 | 3.39 | 2.70 | 0.69 | 43 | 3.20 | 38 | 438 | 0.20 | 80 | 1.00 | 25 |
| Pumpkin leaves, cooked, boiled, drained, without salt | 21 | 2.72 | 0.22 | 3.39 | 2.70 | 0.69 | 43 | 3.20 | 38 | 438 | 0.20 | 80 | 1.00 | 25 |
| Pumpkin leaves, raw | 19 | 3.15 | 0.40 | 2.33 | — | — | 39 | 2.22 | 38 | 436 | 0.20 | 97 | 11 | 36 |
| Pumpkin pie mix, canned | 104 | 1.09 | 0.13 | 26 | 8.30 | — | 37 | 1.06 | 16 | 138 | 0.27 | 415 | 3.50 | 35 |
| Pumpkin, canned, with salt | 34 | 1.10 | 0.28 | 8.09 | 2.90 | 3.30 | 26 | 1.39 | 23 | 206 | 0.17 | 778 | 4.20 | 12 |
| Pumpkin, canned, without salt | 34 | 1.10 | 0.28 | 8.09 | 2.90 | 3.30 | 26 | 1.39 | 23 | 206 | 0.17 | 778 | 4.20 | 12 |
| Pumpkin, cooked, boiled, drained, with salt | 18 | 0.72 | 0.07 | 4.31 | 1.10 | 2.08 | 15 | 0.57 | 9.00 | 230 | 0.23 | 288 | 4.70 | 9.00 |
| Pumpkin, cooked, boiled, drained, without salt | 20 | 0.72 | 0.07 | 4.90 | 1.10 | 2.08 | 15 | 0.57 | 9.00 | 230 | 0.23 | 288 | 4.70 | 9.00 |
| Pumpkin, flowers, cooked, boiled, drained, with salt | 15 | 1.09 | 0.08 | 3.18 | 0.90 | 2.40 | 37 | 0.88 | 25 | 106 | 0.10 | 87 | 5.00 | 41 |
| Pumpkin, raw | 26 | 1.00 | 0.10 | 6.50 | 0.50 | 2.76 | 21 | 0.80 | 12 | 340 | 0.32 | 426 | 9.00 | 16 |
| Seeds, pumpkin and squash seed kernels, dried | 559 | 30 | 49 | 11 | 6.00 | 1.40 | 46 | 8.82 | 592 | 809 | 7.81 | 1.00 | 1.90 | 58 |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added | 574 | 30 | 49 | 15 | 6.50 | 1.29 | 52 | 8.07 | 550 | 788 | 7.64 | 0.00 | 1.80 | 57 |
| Seeds, pumpkin and squash seed kernels, roasted, without salt | 574 | 30 | 49 | 15 | 6.50 | 1.29 | 52 | 8.07 | 550 | 788 | 7.64 | 0.00 | 1.80 | 57 |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added | 446 | 19 | 19 | 54 | 18 | — | 55 | 3.31 | 262 | 919 | 10 | 3.00 | 0.30 | 9.00 |
| Seeds, pumpkin and squash seeds, whole, roasted, without salt | 446 | 19 | 19 | 54 | 18 | — | 55 | 3.31 | 262 | 919 | 10 | 3.00 | 0.30 | 9.00 |
| Seeds, pumpkin seeds (pepitas), raw | — | 30 | 40 | 19 | 5.08 | — | 37 | 8.36 | 500 | 691 | 6.34 | — | — | — |
| Spices, pumpkin pie spice | 342 | 5.76 | 13 | 69 | 15 | 7.76 | 682 | 20 | 136 | 663 | 2.37 | 13 | 23 | 24 |
| Squash, pie pumpkin, peeled, seeded, raw | — | 0.85 | — | — | — | — | 16 | 0.06 | 13 | 472 | 0.14 | — | 10 | 31 |
Source: USDA FoodData Central, the SR Legacy and Foundation sets — foods analysed in a laboratory. The two million branded supermarket products in the same database are deliberately excluded, because those figures are manufacturer declarations rather than measurements, and the two are indistinguishable once they are in the same table. No food here is attributed to a plant species: the food name is the identity, and matching a food description to a botanical name proved wrong often enough to be misleading.