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Nutritional Facts: How to Roast a Pumpkin in 10 Easy Steps

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  3 lbs (1,362g)
pumpkin
1/4 cup (59g)
water
Total 1 serving
Alanine (g) 0.4 n/a 0 0
Alcohol (g) 0.0 0.0 0 0
Arginine (g) 0.7 n/a 1 0
Ash (g) 10.9 0.1 11 3
Aspartic acid (g) 1.4 n/a 1 0
Caffeine (mg) 0.0 0.0 0 0
Calcium (mg) 286.0 1.8 288 72
Calories 354.1 0.0 354 89
Calories (kj) 1,484.6 0.0 1,485 371
Carbohydrates (g) 88.5 0.0 89 22
Cholesterol (mg) 0.0 0.0 0 0
Copper (mg) 1.7 0.0 2 0
Cystine (g) 0.0 n/a 0 0
Dietary Fiber (g) 6.8 0.0 7 2
Folate (mcg) 217.9 0.0 218 54
Folate, DFE (mcg) 217.9 0.0 218 54
Folate, food (mcg) 217.9 0.0 218 54
Folic acid (mcg) 0.0 0.0 0 0
Glutamic acid (g) 2.5 n/a 3 1
Glycine (g) 0.4 n/a 0 0
Histidine (g) 0.2 n/a 0 0
Iron (mg) 10.9 0.0 11 3
Isoleucine (g) 0.4 n/a 0 0
Leucine (g) 0.6 n/a 1 0
Lysine (g) 0.7 n/a 1 0
Magnesium (mg) 163.4 0.6 164 41
Manganese (mg) 1.7 0.0 2 0
Methionine (g) 0.1 n/a 0 0
Monounsaturated Fat (g) 0.2 0.0 0 0
Niacin (mg) 8.2 0.0 8 2
Pantothenic acid (mg) 4.1 0.0 4 1
Phenylalanine (g) 0.4 n/a 0 0
Phosphorus (mg) 599.3 0.0 599 150
Phytosterols (mg) 163.4 n/a 163 41
Polyunsaturated Fat (g) 0.1 0.0 0 0
Potassium (mg) 4,630.8 0.6 4,631 1,158
Proline (g) 0.4 n/a 0 0
Protein (g) 13.6 0.0 14 3
Retinol (mcg) 0.0 0.0 0 0
Riboflavin (mg) 1.5 0.0 1 0
Saturated Fat (g) 0.7 0.0 1 0
Selenium (mcg) 4.1 0.0 4 1
Serine (g) 0.6 n/a 1 0
Sodium (mg) 13.6 1.8 15 4
Sugar (g) 18.5 0.0 19 5
Theobromine (mg) 0.0 0.0 0 0
Thiamin (mg) 0.7 0.0 1 0
Threonine (g) 0.4 n/a 0 0
Tocopherol, alpha (mg) 14.4 0.0 14 4
Total Fat (g) 1.4 0.0 1 0
Tryptophan (g) 0.2 n/a 0 0
Tyrosine (g) 0.6 n/a 1 0
Valine (g) 0.5 n/a 0 0
Vitamin A, IU (IU) 100,570.1 0.0 100,570 25,143
Vitamin A, RAE (mcg) 5,025.8 0.0 5,026 1,256
Vitamin B-12 (mcg) 0.0 0.0 0 0
Vitamin B-6 (mg) 0.8 0.0 1 0
Vitamin C (mg) 122.6 0.0 123 31
Vitamin D (IU) 0.0 0.0 0 0
Water (g) 1,247.6 59.2 1,307 327
Zinc (mg) 4.4 0.0 4 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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