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Pumpkin Paste

Pumpkin Paste

EverydayCooked

Pumpkin paste is a thick, concentrated preparation made by slow-cooking puréed pumpkin to reduce moisture and intensify its natural sweetness. This dense, velvety-textured product retains pumpkin’s hallmark beta-carotene content, providing a substantial source of vitamin A in smaller serving sizes compared to fresh pumpkin. While commonly used as a base for pies and desserts, its rich flavor profile also enhances savory dishes like soups and stews, though its reduced water content requires adjusting liquid ratios in recipes.

Macro Impact

A 1/2 cup serving contains 50 calories, 2g protein, 9g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 50 calories?
Walking3.5 mph, moderate pace
12 min
YogaModerate effort, gentle pace
8 min
SwimmingModerate effort, freestyle
6 min
Biking12-14 mph, moderate effort
5 min
StairsStair climbing, moderate pace
6 min
Running5 mph (12 min/mile)
4 min

Nutrition Facts

Serving size1/2 cup (122 g)
Amount per serving
Calories50
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate9g
3%
Dietary Fiber5g
17%
Total Sugars4g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium26mg
2%
Iron1.0mg
5%
Potassium415mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
9 / 275 g
3%
Fiber
5 / 28 g
17%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
5%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
12%
Valine
0 / 2 g
5%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
1 / 30 mcg
4%
Cobalamin, B12
0 / 2 mcg
0%
Folate
13 / 400 mcg
3%
Vitamin A
354 / 800 mcg
44%
Vitamin C
2 / 83 mg
2%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
16%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
26 / 1k mg
3%
Copper
0 / 1 mg
14%
Iron
1 / 13 mg
8%
Magnesium
15 / 370 mg
4%
Manganese
0 / 2 mg
6%
Phosphorous
43 / 700 mg
6%
Potassium
415 / 3k mg
14%
Selenium
1 / 55 mcg
1%
Sodium
4 / 2.3k mg
0%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
104 g
Caffeine
0 mg
Choline
10 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Pumpkin, canned, without salt. USDA Standard Reference, Legacy. Food ID 168450.
  2. 2.Pumpkin, canned, with salt. USDA Standard Reference, Legacy. Food ID 170527.
  3. 3.Pumpkin, canned. Canadian Nutrient File. Food ID 2192.
  4. 4.Pumpkin, canned. Frida. Public Food Key 422.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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