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Pumpkin Puree

Pumpkin Puree

EverydayCooked

Pumpkin puree is a smooth, cooked preparation made by steaming or roasting specific pumpkin varieties like sugar pumpkins, then blending the flesh into a velvety consistency. This nutrient-dense puree provides significant vitamin A from beta-carotene and dietary fiber, while remaining low in calories and fat. A pantry staple in baked goods and soups, it differs from pumpkin pie mix by containing no added sugars or spices, making it suitable for both sweet and savory applications. The shelf-stable canned version retains most nutritional value, though homemade preparations allow control over texture and moisture content.

Macro Impact

A 1 cup serving contains 96 calories, 2g protein, 22g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 96 calories?
Walking3.5 mph, moderate pace
22 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size1 cup (240 g)
Amount per serving
Calories96
% Daily Value*
Total Fat1g
2%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium5mg
0%
Total Carbohydrate22g
8%
Dietary Fiber5g
17%
Total Sugars7g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium48mg
4%
Iron2mg
11%
Potassium1354mg
29%

* 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
22 / 275 g
8%
Fiber
5 / 28 g
17%
Sugars
7 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
1 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
4%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
6%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
5%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
8%
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
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
29 / 400 mcg
7%
Vitamin A
1.9k / 800 mcg
234%
Vitamin C
5 / 83 mg
6%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
10%
Vitamin K
43 / 105 mcg
41%
Minerals
Calcium
48 / 1k mg
5%
Copper
0 / 1 mg
27%
Iron
2 / 13 mg
15%
Magnesium
29 / 370 mg
8%
Manganese
1 / 2 mg
23%
Phosphorous
72 / 700 mg
10%
Potassium
1.4k / 3k mg
45%
Selenium
5 / 55 mcg
9%
Sodium
5 / 2.3k mg
0%
Zinc
1 / 10 mg
8%
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
206 g
Caffeine
0 mg
Choline
24 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.

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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