Pumpkin Puree
Nutrition Facts & Macros
| Amount Per Serving | Per 1 can (420g) | |
|---|---|---|
| Calories 165 | Calories from Fat 10 | |
| % Daily Value* | ||
| Total Fat 1g | 2% | |
| Saturated Fat 1g | 3% | |
| Monounsaturated Fat 0.2g | ||
| Polyunsaturated (PUFA) 0.1g | ||
| Omega-3 Fat 0g | 0% | |
| Omega-6 Fat 0g | ||
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 21mg | 1% | |
| Total Carbohydrate 34g | 12% | |
| Dietary Fiber 12g | 44% | |
| Sugar 14g | ||
| Alcohol 0g | ||
| Protein 5g | 4% | |
| Vitamin C 18mg | 20% | |
| Vitamin D 0IU | 0% | |
| Iron 5.8mg | 32% | |
| Calcium 109mg | 8% | |
| Vitamin B-12 0mcg | 0% | |
| Vitamin B-6 0.2mg | 14% | |
| Vitamin K 67mcg | 67% | |
| Vitamin E 4.5mg | 30% | |
| Vitamin A 65365IU | 1307% | |
| Folate 50mcg | 13% | |
| Potassium 865mg | 18% | |
| Magnesium 97mg | 23% | |
| Zinc 0.7mg | 6% | |
| Niacin 1.5mg | 8% | |
| Riboflavin 0.2mg | 17% | |
| Thiamin 0.1mg | 8% | |
| Phosphorus 147mg | 12% | |
| Selenium 2mcg | 3% | |
| Manganese 0.6mg | 27% | |
| Copper 0.4mg | 50% | |
| Choline 41mg | 7% | |
| Pantothenic acid 1.7mg | 34% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Other Nutrients
Per 1 can (~15 oz) (420g)
| Ash | 2.4g | |
|---|---|---|
| Water | 377.9g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| Energy | 596.4kJ | |
| Retinol | 0mcg | |
| Vitamin A, RAE | 3267.6mcg | |
| Carotene, beta | 29148mcg | |
| Carotene, alpha | 20139mcg | |
| Vitamin D (D2 + D3) | 0mcg | |
| Cryptoxanthin, beta | 0mcg | |
| Lycopene | 0mcg | |
| Lutein + zeaxanthin | 0mcg | |
| Folic acid | 0mcg | |
| Folate, food | 50.4mcg | |
| Folate, DFE | 50.4mcg | |
| Tryptophan | 0.1g | |
| Threonine | 0.1g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.3g | |
| Methionine | 0.1g | |
| Cystine | 0g | |
| Phenylalanine | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.2g | |
| Arginine | 0.2g | |
| Histidine | 0.1g | |
| Alanine | 0.1g | |
| Aspartic acid | 0.5g | |
| Glutamic acid | 0.8g | |
| Glycine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.2g | |
| Vitamin E, added | 0mg | |
| Vitamin B-12, added | 0mcg | |
| DHA | 0g | |
| EPA | 0g | |
Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.
Pumpkin puree FAQ
Table of Contents
- Is pumpkin puree high in fiber?
- Is pumpkin puree vegan?
- Is pumpkin puree gluten-free?
- Is pumpkin puree keto-friendly?
- Is pumpkin puree Low FODMAP?
Is pumpkin puree high in fiber?
Yes, pumpkin puree is considered high in fiber. A one-cup serving of pumpkin puree provides about 7 grams of dietary fiber. The daily recommendation for dietary fiber is around 25 to 30 grams, so just one serving of pumpkin puree can provide about 23% to 28% of your daily fiber needs.
Is pumpkin puree vegan?
Yes, pumpkin puree is vegan. It’s made purely from pumpkins which is a plant-based food item. It does not contain any animal-derived ingredients.
Is pumpkin puree gluten-free?
Yes, pumpkin puree is typically gluten-free. It is made purely out of pumpkin, which is a gluten-free food. However, it is still advised to check the product label when purchasing from a store as some brands may process their products in a facility that also processes wheat or other gluten-containing foods, leading to potential cross-contamination.
Is pumpkin puree keto-friendly?
Not exactly, pumpkin puree is generally high in carbs, which makes it not very keto-friendly. A one-cup serving of pumpkin puree contains around 20 grams of carbohydrates. Since the keto diet typically requires keeping carbs below 20-50 grams per day, having a full cup could take up your entire allowance.
Is pumpkin puree Low FODMAP?
No, pumpkin puree is not a low FODMAP food. FODMAP are types of carbohydrates that some people have difficulty digesting. One serving of pumpkin puree (1/2 cup or 120 grams) is considered to be high in FODMAPs. It contains high levels of mannitol, a type of sugar alcohol that can cause digestive issues in sensitive individuals, so it is best avoided if you are sensitive to high FODMAP foods.