Nutrients in Pumpkin (cooked)
In one serving: ½ cup mashed (120 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin A | 350 mcg RAE | 50% | 39% |
| Copper | 110 mcg | 12% | 12% |
| Vitamin B2 (riboflavin) | 0.1 mg | 9.1% | 7.7% |
| Vitamin C | 6 mg | 8% | 6.7% |
| Vitamin E | 1 mg α-tocopherol | 6.7% | 6.7% |
| Iron | 0.7 mg | 3.9% | 8.8% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Couscous with lamb, chickpeas, carrot and pumpkin
- Lentil and pumpkin soup with whole-wheat bread
- Pumpkin soup with cheese on whole-wheat toast
- Turkey with mashed pumpkin and green peas
- Dates with tahini, then pumpkin soup
- Pumpkin and bean soup with whole-wheat bread
- Mixed vegetable and lentil sambar with rice
- Coconut-style fish curry with rice and pumpkin
- Lentil and pumpkin stew with rice
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)