PumpkinPumpkinPumpkin Pumpkin Nutrition Facts (1 cup cooked, boiled, drained, without salt) Calories 49 Protein 2 grams Carbohydrate 12 grams Dietary Fiber 3 grams Calcium 37 mg Iron 1.4 mg Magnesium 22 mg Potassium 564 mg Zinc 1 mg Selenium .50 mg Vitamin C 12 mg Niacin 1 mg Folate 21 mcg Vitamin A 2650 IU Vitamin E 3 mg
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Carbs and Fiber in Pumpkin Food Item:Pumpkin, raw Food Quantity: 4oz pumpkin (1/2 cup) Carbs: 2.1g Dietary Fiber: 1g Net Carbs: 1.1ghttp://www.carbs-information.com/carb-vegetables/carbs-in-pumpkin.htm
Nutritional Values Library > Food > Nutritional Values The Nutritional Value for: pumpkin Description Quantity Energy (calories) Carbs (grams) Protein (grams) Cholesterol (milligrams) Weight (grams) Fat (grams) Saturated Fat
people use pumpkin in a pie, which is fine, however you can cook a pumpkin the same as you would any "winter" squash. When you do plan on 1/2 pound serves 1 person. FOR RECIPES WHERE YOU USE THE PULP: Once you have cut & cleaned your pumpkin, wash it inside & out; cut it in half crosswise, place on a baking pan, shell side up & bake at 325 F for 1 hour or until it is tender. Scrape the pulp from the shell & put it through a ricer, strainer or mash with a potato masher. Use the pulp in your recipe. For finer texture you can then process it in a food processor. FOR WINTER SQUASH: Baking or braising is best, however, you can boil it. As an example cut the pumpkin into wedges & cook until very tender but not mushy; or try this: Cut off the top of a 2-3 pound pumpkin, clean the inside (see above) then brush the inside with a mixture of melted butter, sugar & salt. Replace the lid & bake at 350 F for 35 minutes. Coat the inside with more butter & bake 10-15 minutes more or until flesh is tender. Slice into wedges & serve. Nothing else is needed. CAN I STORE LEFT-OVER PUMPKIN You can store whole pumpkins at room temperature for up to about one month or refrigerate them for about 3 months. If you have extra pumpkin it can be pureed & frozen in small plastic containers. Frozen pumpkins keeps for several months. It is best to store frozen pumpkin without any additional seasoning because the flavors will fade in the freezer. When ready to use, thaw in the refrigerator. NUTRITIONAL VALUES OF PUMPKIN (1 cup boiled without salt) CALORIES 48.8 PROTEIN 1.71 G FAT .24 G CARBOHYDRATE 11.96 G FIBER N/A CALORIES 36.6 MG IRON 1.46 MG POTASSIUM 561.2 MG PHOSPHATE 73.2 MG ASH 1.46 VIT A 2640.08 IU VIT C 11.47 THIAMIN .08 MG RIBOFLAVIN .19 MG NIACIN 1.00 MG H20 93.7 % SATURATED FAT .1 G MONO FAT .02 G POLY FAT 0 G CHOLESTEROL 0 MG
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