Blue pumpkin
Categories
| Macros | per 100 g |
|---|---|
| Calories | 51 kcal |
| Protein | 5.2 g |
| Fat | 1.6 g |
| Carbs | 5.5 g |
Blue pumpkin is a variety of winter squash recognised by its dusty blue-grey skin, typically eaten raw when young or, more commonly, roasted, steamed, or puréed in soups and side dishes. Per 100 g, raw blue pumpkin provides 51 kcal, 5.2 g of protein, 1.6 g of fat, and 5.5 g of carbohydrates, with only 0.6 g of sugars — a notably high protein figure for a vegetable. It contributes 156 mg of potassium and 93 mg of phosphorus per 100 g, along with 65 mg of choline and 13 mcg each of vitamin A and folate. No glycemic index data is available for this variety. Blue pumpkin fits vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in blue pumpkin?
Raw blue pumpkin contains 51 kcal per 100 g. A typical 200 g serving would provide around 102 kcal, making it a relatively low-calorie vegetable option.
Is blue pumpkin keto-friendly?
Yes, blue pumpkin is listed as keto-compatible. With only 5.5 g of carbohydrates and 0.6 g of sugars per 100 g, it fits within the low-carb limits typical of a ketogenic diet.
How much potassium is in blue pumpkin?
Blue pumpkin contains 156 mg of potassium per 100 g. It also provides 93 mg of phosphorus per 100 g, making it a reasonable source of both minerals among low-calorie vegetables.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 51.0 kcal |
| Protein | 5.2 g |
| Fat | 1.6 g |
| Carbs | 5.5 g |
| Sugars | 0.62 g |
| Fiber | 0 g |
| Starch | 0.45 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.44 g |
| Monounsaturated | 0.15 g |
| Polyunsaturated | 0.53 g |
| Trans | 0 g |
| Omega-3 | 0.44 g |
| Omega-6 | 0.050 g |
| Cholesterol | 25.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 44.0 mg |
| Iron | 4.6 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 93.0 mg |
| Potassium | 156 mg |
| Sodium | 85.0 mg |
| Zinc | 37.9 mg |
| Copper | 0.74 mg |
| Manganese | 0.30 mg |
| Selenium | 19.7 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 13.0 mcg |
| Retinol | 8.0 mcg |
| Vitamin C | 4.7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.54 mg |
| Vitamin K | 1.0 mcg |
| Thiamin (B1) | 0.030 mg |
| Riboflavin (B2) | 0.090 mg |
| Niacin (B3) | 0.93 mg |
| Pantothenic acid (B5) | 0.16 mg |
| Vitamin B6 | 0.040 mg |
| Folate (B9) | 13.0 mcg |
| Vitamin B12 | 8.8 mcg |
| Choline | 65.0 mg |
