Vegetables • Deep Nutrition Analytics
Pumpkin leaves, cooked, boiled, drained, without salt
As a recognized vegetables, Pumpkin leaves, cooked, boiled, drained, without salt delivers 21 calories per 100g, with energy primarily anchored by protein (2.7g) to support daily activity. On the micronutrient spectrum, it provides a strong 90% DV of Vitamin K (108 µg) per 100g. With a remarkably low energy density (0.2 kcal/g), it offers exceptional micronutrient yield per calorie.
- 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, without 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 | 21 kcal |
| Energy | 88 kJ |
| Protein | 2.7 g |
| Fiber, total dietary | 2.7 g |
| Total lipid (fat) | 0.2 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 K (phylloquinone) | 108 µg |
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin A, IU | 1600 IU |
| Vitamin A, RAE | 80 µg |
| Vitamin C, total ascorbic acid | 1 mg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 38 mg |
| Phosphorus, P | 79 mg |
| Sodium, Na | 8 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.4 mg |
| Calcium, Ca | 43 mg |
| Potassium, K | 438 mg |
| Zinc, Zn | 0.2 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 960 µg |
| Lutein + zeaxanthin | 1750 µg |
| Choline, total | 21 mg |
| Folate, DFE | 25 µg |
| Folate, food | 25 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 25 µg |
| 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 |
| Ash | 1.2 g |
| Niacin | 0.8 mg |
| Pantothenic acid | 0 mg |
| Water | 92.5 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| 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 |
Serving calculator
Common serving sizes
- cup71 g
Compare Pumpkin leaves, cooked, boiled, drained, without 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, with salt, Pumpkin leaves, cooked, boiled, drained, without salt has 0% more carbohydrates and 0% lower calories per 100g.
Pumpkin leaves, cooked, boiled, drained, without salt vs Turnip greens and turnips, frozen, unprepared
Compared to Turnip greens and turnips, frozen, unprepared, Pumpkin leaves, cooked, boiled, drained, without 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, without salt?
A standard 100-gram serving of Pumpkin leaves, cooked, boiled, drained, without 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, without 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, without 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, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pumpkin leaves, cooked, boiled, drained, without 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 168447).