Contents
The first fruits of the pumpkin began to be eaten by the inhabitants of South American countries several thousand years ago. A tasty and healthy plant was brought to Our Country from Europe much later, approximately in the XNUMXth-XNUMXth centuries. Today, the shape and color of different types of gourds can vary from deep orange large fruits to small ornamental gourds with a greenish-spotted color.
Over the centuries, pumpkin has tightly fit into the diet of the inhabitants of our country, not only because of the unpretentiousness in cultivation and the duration of storage, but also due to the large amount of useful substances in its composition. In addition, most nutritionists agree that pumpkin dishes should be included in the menu for anyone who wants to reduce body weight, since pumpkin fruits have a fairly low calorie content. We find out whether eating pumpkin is really so useful and how many calories are contained in fruits per 100 grams of pulp.
How many calories in 100 grams of pumpkin
100 grams of raw pumpkin of the most common varieties contains only 22 kcal, which makes it a very valuable component of the diet. 90% of pumpkin pulp is water. At the same time, a large amount of fiber and a bright sweet taste stimulate early and long-term satiety, reducing dependence on harmful carbohydrates in the form of baked goods and sweets. With their relatively low calorie content, pumpkin pulp has a high glycemic index, which in cooked fruits can reach 75 units. In this connection, it is not recommended to eat pumpkin dishes with an increased level of sugar in the blood. (one)
| Average calories per 100 g | 22 kcal |
| Water | 91,8 grams |
The chemical composition of pumpkin
The chemical composition of pumpkin endowed it with a large number of useful properties. The fruits contain various vitamins that a person needs to improve health. Most of all, the plant contains vitamins C and B – on their quantity human immunity and the full functioning of the nervous system depend. Pumpkin also contains a rare vitamin T, which stimulates the formation of red and white blood cells. In addition to this, vitamins of the PP group, vitamin A and K can be distinguished in the composition of the plant.
In addition, pumpkin is a valuable source of minerals. It contains such minerals as fluorine, copper, manganese, iron and cobalt, which a person needs to stabilize the work of all life-support organs. (2)
Vitamins in 100 g pumpkin
| Vitamin | Quantity | Percentage of Daily Value |
| A, RE | 250 μg | 27.8% |
| Beta Carotene | 1.5 mg | 30% |
| V1 | 0.05 mg | 3.3% |
| V2 | 0.06 mg | 3.3% |
| V4 | 8.2 mg | 1.6% |
| V5 | 0.4 mg | 8% |
| V6 | 0.13 mg | 6.5% |
| V9 | 14 μg | 3.5% |
| C | 8 mg | 8.9% |
| Е | 0.4 mg | 2.7% |
| Н | 0.4 μg | 0.8% |
| К | 1.1 μg | 0.9% |
| RR, NO | 0.7 mg | 3.5% |
Minerals in 100 g pumpkin
| Mineral | Quantity | Percentage of Daily Value |
| potassium | 204 mg | 8.2% |
| Calcium | 25 mg | 2.5% |
| Silicon | 30 mg | 100% |
| Magnesium | 14 mg | 3.5% |
| Sodium | 4 mg | 0.3% |
| Sulfur | 18 mg | 1.8% |
| Phosphorus | 25 mg | 3.1% |
| Chlorine | 19 mg | 0.8% |
| Aluminum | 50.8 μg | — |
| Bor | 15.85 μg | — |
| Vanadium | 89.9 μg | — |
| Hardware | 0.4 mg | 2.2% |
| Iodine | 1 μg | 0.7% |
| Cobalt | 1 μg | 10% |
| Manganese | 0.04 mg | 2% |
| Copper | 180 μg | 18% |
| Molybdenum | 4.6 μg | 6.6% |
| Nickel | 4.5 μg | — |
| Rubidium | 68.9 μg | — |
| Selenium | 0.3 μg | 0.5% |
| Fluorine | 86 μg | 2.2% |
| Chrome | 2 μg | 4% |
| Zinc | 0.24 mg | 2% |
Nutritional value of pumpkin
Pumpkin contains a large number of useful properties for the human body.
- Beta-carotene is an indispensable natural antioxidant that prevents the formation of oncological processes in the human body.
- Rutin – thins the blood, which lowers cholesterol and prevents the formation of blood clots.
- Ascorbic acid – stabilizes metabolism and has anti-inflammatory properties.
- Riboflavin is essential for healthy hair, skin elasticity and strong nails.
- B vitamins are responsible for the stable functioning of the heart muscle and nervous system.
- Iron, copper and cobalt take an active part in hematopoiesis.
- Magnesium and phosphorus normalize the activity of the heart muscle and brain.
- It is equally worth noting the beneficial properties of such minerals in the pumpkin as fluorine, potassium and calcium.
Nutritionists consider pumpkin as a healthy food product not only due to its low calorie content, but also due to its quick digestibility. Eating pumpkin is recommended both for weight loss and for diseases of the gastrointestinal tract, such as gastritis or ulcers. In addition, the use of pumpkin fruits slows down the aging of the body, slows down age-related changes and improves the overall condition of the skin. (3)
BJU table
Pumpkin has established itself as a nutritious and at the same time light product, since there are practically no fats in its composition, they are only 0,1 grams. Most of the pumpkin fruits are water (92 grams) and carbohydrates (4 grams). Despite the pronounced sweetish aftertaste, there are relatively few saccharides in the pumpkin pulp, so it can be consumed even with diabetes. There are also relatively few organic acids in fruits, so pumpkin can be added to the diet even if inflammation occurs in the digestive tract. However, if there are diseases, it is worth consulting with a specialist about the possibility of eating pumpkin. (four)
| Element | Quantity | Share of Daily Value |
| Proteins | 1 g | 1,3% |
| Fats | 0,1 g | 0,2% |
| Carbohydrates | 4,4 g | 2% |
Proteins
| Element | Quantity |
| Essential Amino Acids | 0,46 g |
| Replaceable amino acids | 0,54 g |
Fats
| Element | Quantity |
| Saturated fatty acids | 0,052 g |
| Omega-3 fatty acids | 0,003 g |
| Omega-6 fatty acids | 0,002 g |
Carbohydrates
| Element | Quantity |
| Starch and dextrins | 0,2 g |
| Mono- and disaccharides (sugars) | 4,2 g |
| Glucose (dextrose) | 2,6 g |
| sucrose | 0,5 g |
| fructose | 0,9 g |
Expert Opinion
Therapist, kinesiologist, nutritionist Anastasia Shagarova:
– The harmful properties of pumpkin come up in discussions quite rarely and, in most cases, due to abuse or the nitrate threat. Pumpkin has the ability to accumulate nitrates, this is especially noticeable in countries where various fertilizers and pesticides are used when growing fruits. However, even pumpkins saturated with nitrates show very average results.
Fresh pumpkin should be limited to people who have a stage of exacerbation of inflammatory processes in the pancreas, stomach, gallbladder and intestines. It is also worth consulting with a specialist before use for patients with low acidity gastritis, intestinal colic, and increased blood sugar levels. At the same time, pumpkin juice should be completely limited to 1-2 glasses per week.
Popular questions and answers
Physiotherapist Irina Klimova answered the most common questions about the calorie content of pumpkin in various cooking methods.
Sources of
- Tadzhibaev, M. U. Chemical composition and medicinal properties of pumpkin / M. U. Tadzhibaev, M. G. Numonjonov, D. S. Tuychieva // Young scientist. – 2019. – No. 43(281). – S. 298-301.
- Razhabova, G. Kh. Pumpkin as a medicinal plant and prospects for its use in the clinic of internal diseases / G. Kh. Razhabova, ID Karomatov, N. Khoshimova // Biology and Integrative Medicine. – 2017. – No. 3. – P. 144-155. URL: https://cyberleninka.ru/article/n/tykva-kak-lechebnoe-rastenie-i-perspektivy-ego-primeneniya-v-klinike-vnutrennih-bolezney
- Shershneva, O. M. The use of pumpkin in the production of bakery products / O. M. Shershneva, R. I. Ovchinnikova // Bulletin of the Kursk State Agricultural Academy. – 2016. – No. 9. – P. 130-132. URL: https://cyberleninka.ru/article/n/ispolzovanie-tykvy-v-proizvodstve-hlebobulochnyh-izdeliy
- Jacob, P. Pumpkin Valley / P. Jacob // New agriculture. – 2016. – No. 5. – P. 100-103. URL: https://www.nsh.ru/rekomenduem/agroputeshestvie/dolina-tykv/