Hokkaido pumpkin raw: calories & nutrition facts
100 g of hokkaido pumpkin raw contain 30 kcal (127 kJ), 1.4 g protein, 5.3 g carbohydrates (of which 4.6 g sugar), 0.2 g fat and 0.78 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 30 kcal
- Protein
- 1.4 g
- Carbs
- 5.3 g
- Fat
- 0.2 g
- Fiber
- 0.78 g
- Sugar
- 4.6 g
- Salt
- 0.02 g
Nutrition for your portion
- Calories
- 30 kcal
- Protein
- 1.4 g
- Carbs
- 5.3 g
- Sugar
- 4.6 g
- Fat
- 0.2 g
- Fiber
- 0.78 g
for 100 g
Energy split
- Protein20 %
- Carbs74 %
- Fat6 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 30 kcal / 127 kJ | |
| MACRONUTRIENTS | ||
| Protein | 1.4 g | |
| Fat | 0.2 g | |
| Saturated fatty acids | 0.05 g | |
| Monounsaturated fatty acids | 0.02 g | |
| Polyunsaturated fatty acids | 0.1 g | |
| Omega-3 fatty acids | 0.06 g | |
| Omega-6 fatty acids | 0.04 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 5.3 g | |
| Sugar | 4.6 g | |
| Starch | 0.7 g | |
| Lactose | 0 g | |
| Fiber | 0.78 g | |
| Alcohol | 0 g | |
| Water | 84.5 g | |
| Salt | 0.02 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 533 µg | 67 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 1 mg | 8 % |
| Vitamin K | 4 µg | 5 % |
| Vitamin B1 (thiamine) | 0.09 mg | 8 % |
| Vitamin B2 (riboflavin) | 0.06 mg | 4 % |
| Niacin | 1.7 mg | 10 % |
| Pantothenic acid | 0.4 mg | 7 % |
| Vitamin B6 | 110 µg | 8 % |
| Biotin | 0.4 µg | 1 % |
| Folate | 56 µg | 28 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 14 mg | 18 % |
| MINERALS | ||
| Sodium | 7 mg | |
| Potassium | 407 mg | 20 % |
| Calcium | 31.6 mg | 4 % |
| Magnesium | 16.9 mg | 5 % |
| Phosphorus | 37.3 mg | 5 % |
| Iron | 0.49 mg | 3 % |
| Zinc | 0.28 mg | 3 % |
| Iodine | 1.4 µg | 1 % |
| Copper | 46.5 µg | 5 % |
| Manganese | 49.4 µg | 2 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Pumpkin pickled, drained · 112 kcal
- Hokkaido pumpkin baked · 35 kcal
- Hokkaido pumpkin fried without fat (pan) · 56 kcal
- Hokkaido pumpkin stewed · 33 kcal
- Hokkaido pumpkin boiled · 30 kcal
- Hokkaido pumpkin braised without fat · 33 kcal
- Pumpkin (C. pepo) baked · 42 kcal
- Pumpkin (C. pepo) fried without fat (pan) · 66 kcal
- Pumpkin (C. pepo) stewed · 39 kcal
- Pumpkin (C. pepo) boiled · 38 kcal
- Pumpkin (C. pepo) braised without fat · 39 kcal
- Pumpkin (C. pepo) raw · 36 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · G581000 · Data: BLS 4.0 (2025)