The composition of the pumpkin and its calorie content

Pumpkin is a healthy and nutritious food that is well known in nutrition. This vegetable was brought to Russia from Mexico in the 16th century, and he immediately fell in love with all the townsfolk. In ancient times, it was cooked, languished in a Russian oven, and cereals and soups were prepared from it. Nowadays, the product is widely used to maintain immunity and as a healthy diet. But you need to consider that the calorie content of pumpkin varies from the method of preparation and variety.

The composition of the pumpkin and its calorie content

How many calories are in a pumpkin

Pumpkin is 10% composed of organic acids and dietary fiber (fiber), so it is great for eating with inflammation of the digestive tract, as well as with anemia with persistent iron deficiency.

The calorie content of raw pumpkin is low: only 28 kcal per 100 g.

But this indicator is not constant, because There are many varieties of this healthy vegetable that are distinguished by their taste, properties and calorie content.

Consider the most common:

  • Butternut is an early ripening variety, bred in 1960. This is a product with an oily texture and a pleasant nutty flavor. Calorie content per 100 g - 45 kcal.
  • Nutmeg is one of the most delicious varieties, but in our country it grows only in the southern regions, because is a very thermophilic culture. This name was received for its peculiar taste and aroma. Calorie content is the same as the Butternat variety.

In baked

Roasting is the most common cooking method. This process takes place at a temperature of 180 °, just 15 minutes in the oven and a tasty healthy dish is ready.

Nutritional value: 27 kcal. But if you add a little sugar, the figure can increase significantly and reach from 60 to 120 calories per 100 g.

Advice! If the pulp of the pumpkin is soft, it can be eaten raw (with the addition of honey) or put in the microwave for 5 minutes and bake. The energy value of the dish will be 55 kcal, in addition, it is very healthy.

In boiled

Boiled pumpkin has a minimum calorie content of 25 kcal. The pulp is subjected to heat treatment; for this, it is lowered into a pot with water and boiled for half an hour.

In the stew

Not all pumpkins can be consumed in their pure form, so many stew it, the caloric content of such a product is 30 kcal per 100 g.

What is included

Pumpkin is very healthy.

Inside the pumpkin seeds contains essential and fatty oil, which includes acid glycerides:

  • oleic;
  • linoleic;
  • polymethine;
  • stearic acid.

The chemical composition of the pumpkin (per 100 g) is presented in the table:

Vitamin PP0.5
Vitamin A (RE)2, 50
Beta carotene1, 5
Vitamin B1, B2, B5, B6, B90.05-0.06-0.4-1.6-1.4 - respectively
Vitamin E (TE)0.4
Vitamin C8
Other vitamins1, 6

Vitamin C, the amount of which in a pumpkin is quite large, is necessary for the body in late autumn and winter.

Vitamin B group allows you to deal with stressful situations, fatigue, irritability. A nervous breakdown was taken aback - drink pumpkin juice, it will perfectly calm the nervous system.

Vitamins E and A - not only relieve skin diseases, but also help to fight the appearance of wrinkles and early aging, while hair and nails will be strong and healthy.

A substance such as Carotene, contained in the product, improves vision, prevents the spread of cancer cells. Vitamin K is a natural antibiotic that is much more beneficial than synthetic drugs.



Trace elements

  1. Iron 0.4 mg
  2. Zinc 0.24 mg
  3. Iodine 1 mcg
  4. Copper 180 mcg
  5. Manganese 0.04 mg
  6. Cobalt 1 mcg
  7. Fluoride 86 mcg


Vegetable suitable for diet

  • Proteins 1.0 g.
  • Fat 0.10 g
  • Carbohydrates 4.40 g.

This kbzhu confirms that fresh pumpkin can be used in diet food.

In addition, the composition contains the following substances:

  1. Water 91.8 g.
  2. Starches 0.2 g.
  3. Organic acids 0.1 g.
  4. Disaccharides 4.2 g.

Beneficial features

Pumpkin is a real pharmacy that contains medicinal components for many diseases, it:

  • dilates blood vessels;
  • possesses anti-inflammatory properties;
  • promotes wound healing;
  • cleanses the body of toxins and toxins.

In addition, the regular use of raw pulp contributes to:

  • normalization of the digestive tract;
  • improved metabolism;
  • normalization of water-salt balance;
  • beneficial effects on the nervous system.

In recent studies, it was found that this product prevents the spread of tubercle bacillus, removes toxins from the body and minimizes the presence of harmful cholesterol in the blood. It is also a means to slow aging.

Interesting fact! Pumpkin seeds help get rid of parasites in the body.

Pumpkin is useful in the following diseases:

  • gout;
  • atherosclerosis;
  • bowel and biliary tract diseases;
  • kidney disease
  • diseases of the MPS;
  • various infections;
  • constipation and hemorrhoids;
  • diabetes;
  • excess weight;
  • skin diseases and acne;
  • dandruff;
  • tonsillitis and acute respiratory infections;
  • cardiovascular diseases.

Glycemic index

The coefficient on the action of which the concentration of sugar in the bloodstream during use of the product depends is called the glycemic index.

The highest 100 units is the net glucose index. Pumpkin contains 75 units. At the same time, this indicator does not decrease from heat treatment.

This means that you should not eat a vegetable daily, especially for patients with diabetes. It is worth limiting yourself to 1 time per week, to use in small quantities.

To summarize

So, we found out that such indicators as the useful composition of the pumpkin and its low calorie content allow us to consider it a dietary product (and a high proportion of proteins is also nutritious).

But at the same time, you should pay attention to the glycemic index of the vegetable - it is quite high, so diabetics need to consult a doctor before eating.

The chemical composition of the pulp speaks of many healing properties for the body. Pumpkin dishes are indispensable in the winter: they will increase immunity and will be the prevention of many diseases.


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