17 Fit Food calories Vegetables and mushrooms
Pumpkin calories and nutrition facts
Per 100 g: 26 kcal — 1 g protein, 0.1 g fat and 6 g carbs.
Pumpkin is rich in vitamin A and very light at about 26 kcal per 100 g raw, so a bowl of pumpkin soup only gets rich through cream, butter or coconut milk. Canned pumpkin purée, the American pie staple, is plain cooked pumpkin. Pumpkin pie filling, with sugar and spices already added, is a different thing.
- Low energy
- Source of protein
- Source of fibre
- Fat-free
- Protein 14%
- Fat 3%
- Carbs 83%
In everyday portions
- Typical serving · 200 g 52 kcal
- 100 kcal is 385 g this much of it gives 100 kcal
- Energy density Very low 0.26 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 26 | 1 | 0.1 | 6 |
| Baked | 30 | 0.25 | 0.15 | 5.7 |
| Boiled | 20 | 0.72 | 0.07 | 3.8 |
| Purée | 34 | 1.1 | 0.28 | 5.2 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 26 kcal 1%
- Protein 1 g 2%
- Fat 0.1 g <1%
- Carbs available, without fibre 6 g 2%
- Fibre 0.5 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 14%
- Fat 3%
- Carbs 83%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 426 µg 53%
- Vitamin D 0 µg 0%
- Vitamin E 1.1 mg 9%
- Vitamin K 1.1 µg 1%
- Vitamin C 9 mg 11%
- Vitamin B1 (thiamin) 0.05 mg 5%
- Vitamin B2 (riboflavin) 0.11 mg 8%
- Vitamin B3 (niacin) 0.6 mg 4%
- Vitamin B5 (pantothenic acid) 0.298 mg 5%
- Vitamin B6 0.061 mg 4%
- Folate (B9) 16 µg 8%
- Vitamin B12 0 µg 0%
- Choline 8.2 mg
Minerals
- Potassium 340 mg 17%
- Calcium 21 mg 3%
- Phosphorus 44 mg 6%
- Magnesium 12 mg 3%
- Iron 0.8 mg 6%
- Zinc 0.32 mg 3%
- Copper 0.127 mg 13%
- Manganese 0.125 mg 6%
- Selenium 0.3 µg <1%
- Iodine 0.2 µg <1%
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- Source of protein
- Source of fibre
- Fat-free
- Salt-free
- High in vitamin A
- Source of potassium
Baked
Energy and macros
- Energy 30 kcal 2%
- Protein 0.25 g <1%
- Fat 0.15 g <1%
- Carbs available, without fibre 5.7 g 2%
- Fibre 2 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 3%
- Fat 4%
- Carbs 75%
- Other 17%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E 0.5 mg 4%
- Vitamin K 0.4 µg <1%
- Vitamin C 0.25 mg <1%
- Vitamin B1 (thiamin) 0.007 mg <1%
- Vitamin B2 (riboflavin) 0.005 mg <1%
- Vitamin B3 (niacin) 0.56 mg 4%
- Vitamin B5 (pantothenic acid) 0.4 mg 7%
- Vitamin B6 0.02 mg 1%
- Folate (B9) 10 µg 5%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 330 mg 16%
- Calcium 31 mg 4%
- Phosphorus 14 mg 2%
- Magnesium 8.6 mg 2%
- Iron 0.11 mg <1%
- Zinc 0.1 mg 1%
- Copper 0.05 mg 5%
- Manganese 0.02 mg 1%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 2.5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Salt-free
- Source of selenium
- Source of potassium
Boiled
Energy and macros
- Energy 20 kcal 1%
- Protein 0.72 g 1%
- Fat 0.07 g <1%
- Carbs available, without fibre 3.8 g 1%
- Fibre 1.1 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 14%
- Fat 3%
- Carbs 76%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 288 µg 36%
- Vitamin D 0 µg 0%
- Vitamin E 0.8 mg 7%
- Vitamin K 0.8 µg 1%
- Vitamin C 4.7 mg 6%
- Vitamin B1 (thiamin) 0.031 mg 3%
- Vitamin B2 (riboflavin) 0.078 mg 6%
- Vitamin B3 (niacin) 0.413 mg 3%
- Vitamin B5 (pantothenic acid) 0.201 mg 3%
- Vitamin B6 0.044 mg 3%
- Folate (B9) 9 µg 4%
- Vitamin B12 0 µg 0%
- Choline 6.2 mg
Minerals
- Potassium 230 mg 12%
- Calcium 15 mg 2%
- Phosphorus 30 mg 4%
- Magnesium 9 mg 2%
- Iron 0.57 mg 4%
- Zinc 0.23 mg 2%
- Copper 0.091 mg 9%
- Manganese 0.089 mg 4%
- Selenium 0.2 µg <1%
- Iodine no data
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- Source of protein
- High in fibre
- Fat-free
- Salt-free
- High in vitamin A
Purée
Energy and macros
- Energy 34 kcal 2%
- Protein 1.1 g 2%
- Fat 0.28 g <1%
- Carbs available, without fibre 5.2 g 2%
- Fibre 2.9 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 13%
- Fat 7%
- Carbs 61%
- Other 19%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 778 µg 97%
- Vitamin D 0 µg 0%
- Vitamin E 1.1 mg 9%
- Vitamin K 16 µg 21%
- Vitamin C 4.2 mg 5%
- Vitamin B1 (thiamin) 0.024 mg 2%
- Vitamin B2 (riboflavin) 0.054 mg 4%
- Vitamin B3 (niacin) 0.367 mg 2%
- Vitamin B5 (pantothenic acid) 0.4 mg 7%
- Vitamin B6 0.056 mg 4%
- Folate (B9) 12 µg 6%
- Vitamin B12 0 µg 0%
- Choline 9.8 mg
Minerals
- Potassium 206 mg 10%
- Calcium 26 mg 3%
- Phosphorus 35 mg 5%
- Magnesium 23 mg 6%
- Iron 1.4 mg 10%
- Zinc 0.17 mg 2%
- Copper 0.107 mg 11%
- Manganese 0.149 mg 7%
- Selenium 0.4 µg <1%
- Iodine no data
- Sodium 5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- Source of protein
- High in fibre
- Fat-free
- Salt-free
- High in vitamin A
- Source of vitamin K
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 69% Fewer calories than 69% of vegetables and mushrooms.
- 93% More vitamin A than 93% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Bell peppers 27 kcal
- Cabbage 25 kcal
- Red cabbage 31 kcal
- Aubergine 25 kcal
- Tomatoes 18 kcal
- Spring onions 32 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168448.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.