Vegetables • Deep Nutrition Analytics
Pumpkin leaves, cooked, boiled, drained, with salt
Pumpkin leaves, cooked, boiled, drained, with salt is a vegetables providing 21 kcal per 100g serving, primarily fueled by protein (2.7g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Vitamin K, offering 90% of your recommended daily allowance (108 µg). Featuring a modest calorie density of 0.2 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 2.7 g
- Carbohydrates
- 3.4 g
- Fat
- 0.2 g
- Fiber
- 2.7 g
Produce Profile: Hydration & Micronutrients
Pumpkin leaves, cooked, boiled, drained, with salt provides natural botanical nutrition with 21 calories per 100g. Providing 2.7g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 3.4 g |
| Total Sugars | 0.7 g |
| Energy | 88 kJ |
| Energy | 21 kcal |
| Fiber, total dietary | 2.7 g |
| Total lipid (fat) | 0.2 g |
| Protein | 2.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 108 µg |
| Iron | 3.2 mg |
| Copper | 0.1 mg |
| Manganese | 0.4 mg |
| Vitamin B6 | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin K (phylloquinone) | 108 µg |
| Vitamin A, IU | 1600 IU |
| Vitamin A, RAE | 80 µg |
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 43 mg |
| Potassium, K | 438 mg |
| Zinc, Zn | 0.2 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 38 mg |
| Phosphorus, P | 79 mg |
| Sodium, Na | 244 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.4 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 1750 µg |
| Carotene, beta | 960 µg |
| Folate, food | 25 µg |
| Folate, DFE | 25 µg |
| Water | 92.5 g |
| Niacin | 0.8 mg |
| Pantothenic acid | 0 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.3 g |
| Lysine | 0.2 g |
| Cystine | 0 g |
| Valine | 0.2 g |
| Arginine | 0.2 g |
| Histidine | 0 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| Ash | 1.2 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Fatty acids, total saturated | 0.1 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 25 µg |
Serving calculator
Common serving sizes
- cup71 g
Compare Pumpkin leaves, cooked, boiled, drained, with salt with Category Peers
Pumpkin leaves, cooked, boiled, drained, without salt vs Pumpkin leaves, cooked, boiled, drained, with salt
Compared to Pumpkin leaves, cooked, boiled, drained, without salt, Pumpkin leaves, cooked, boiled, drained, with salt has 0% more carbohydrates and 0% higher calories per 100g.
Pumpkin leaves, cooked, boiled, drained, with salt vs Turnip greens and turnips, frozen, unprepared
Compared to Turnip greens and turnips, frozen, unprepared, Pumpkin leaves, cooked, boiled, drained, with salt has 96% less Vitamin C and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pumpkin leaves, cooked, boiled, drained, with salt?
A standard 100-gram serving of Pumpkin leaves, cooked, boiled, drained, with salt contains 21 calories (88 kJ), alongside 2.7g of protein, 3.4g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 71g (cup): ~15 kcal
Is Pumpkin leaves, cooked, boiled, drained, with salt suitable for a keto or low-carb diet?
Yes. With only 0.7g of net carbs per 100g (3.4g total carbohydrates minus 2.7g dietary fiber), Pumpkin leaves, cooked, boiled, drained, with salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Pumpkin leaves, cooked, boiled, drained, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pumpkin leaves, cooked, boiled, drained, with salt are:
- Vitamin K: 108 µg (90% of your daily value)
- Iron: 3.2 mg (18% of your daily value)
- Copper: 0.133 mg (15% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170120).