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Vegetables

Squash (Pie Pumpkin) Nutrition Facts

Squash (Pie Pumpkin) is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides dietary fiber, potassium, and vitamin C.

Calories26

Protein0.9 g

Carbs6.5 g

Fat0.1 g

ProteinCarbsFat

Nutrition for 100 g

Calories26 kcal

Protein0.9 g

Total Fat0.1 g

Carbohydrates6.5 g

Fiber2.3 g

Sodium0 mg

Total Sugars4.1353 g

Source: USDA FoodData Central, record 168448

Nutrients

Full nutrient profile

Proximates

Water90.57 g

Nitrogen0.1367 g

Protein0.854375 g

Ash0.9802 g

Carbohydrates

Fiber, total dietary2.3 g

Sugars, Total4.1353 g

Sucrose2.015 g

Glucose1.079 g

Fructose0.9788 g

Lactose0.03125 g

Maltose0.03125 g

Minerals

Calcium, Ca16.36 mg

Iron, Fe0.06325 mg

Magnesium, Mg12.8 mg

Phosphorus, P22.3 mg

Potassium, K472.1 mg

Sodium, Na0.3125 mg

Zinc, Zn0.1387 mg

Copper, Cu0.06246 mg

Manganese, Mn0.04898 mg

Vitamins and other components

Vitamin C, total ascorbic acid10.07 mg

Folate, total30.98 ug

Interesting fact

Canning Concentrates The Colour

Cooked-down pumpkin is one of the densest vitamin A foods there is: a cup of canned pumpkin measures 38,129 IU. The pigment behind it is provitamin A beta-carotene, and heat treatment improves how much of it the body takes up.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Squash (Pie Pumpkin)

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 0.9gC 6.7gF 0.1g

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