Vegetable

Whole Fruit

Pumpkin whole fruit is a prepared form of the fruit, cut or sorted so cooks get consistent pieces without full breakdown. plant ingredient with cultivar-driven sweetness, acid or starch. Match cooking time to piece size and moisture. ripeness and cut size drive timing more than complex technique. Use sound product and keep cut surfaces from drying out before the pan. Even thickness matters more than elaborate marinades for consistent doneness.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

CookedDriedFreshRawRipenedStored Whole

Traits

IntactPortionPrimary YieldRecipe UnitStorageVersatileWhole Fruit

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 34.8

Amount per 100 g

Total Fat 0.3 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.16 g
Cholesterol 0 mg
Sodium 19.5 mg
Salt 0.05 g
Total Carbohydrate 7.06 g
Dietary Fibre 2.57 g
Total Sugars 2.92 g
Complex / starch 2.01 g
Protein 1.91 g
Water 86.4 g

Detailed nutrients

Energy 34.8 kcal
Water 86.4 g
Carbohydrates 7.06 g
- Sugars 2.92 g
- Starch 2.01 g
- Fibre 2.57 g
Protein 1.91 g
Fat 0.3 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.16 g
  - Omega-3 0.02 g
Vitamins 70.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 0.58 mg
- Vitamin B5 — Pantothenic Acid 0.29 mg
- Vitamin B6 0.14 mg
- Vitamin B7 — Biotin 1.4 µg
- Vitamin B9 — Folate 27.9 µg
- Vitamin C 2 mg
- Vitamin E 0.36 mg
- Vitamin K 22.5 µg
Minerals 371 mg
- Major Minerals 369 mg
  - Calcium 35 mg
  - Sodium 19.5 mg
  - Potassium 315 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.05 g

Vitamins

vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 0.58 · vitamin-b5-pantothenic-acid: 0.29 · vitamin-b6: 0.14 · vitamin-b7-biotin: 1.4 · vitamin-b9-folate: 27.9 · vitamin-e: 0.36 · vitamin-k: 22.5 ·

Minerals

Sodium: 19.46 · Potassium: 315 · Calcium: 35 · Iron: 1.5 ·

Whole form averages edible parts as typically consumed.

History

500

Market gardeners and growers selected pumpkin for flavour, yield and keeping quality, including named whole fruit portions.

1850

Cold storage and transport made pumpkin a year-round kitchen staple in many regions, including named whole fruit portions.

1980

Cooks bought prepped forms of pumpkin for speed while markets still sold whole produce, including named whole fruit portions.