Pie pumpkin is a small variety of pumpkin with denser, sweeter flesh than field pumpkin. It is low in calories and rich in beta-carotene, with vitamin C, potassium, and fibre.
Peeled and seeded raw flesh is best roasted or pureed for pies; pair with a little fat for carotenoid uptake.
Where Squash, pie pumpkin, peeled, seeded, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 472 mg | 24% | |
| Folate | 31.0 µg | 15% | |
| Phosphorus | 22.3 mg | 3% | |
| Calcium | 16.4 mg | 2% | |
| Magnesium | 12.8 mg | 3% | |
| Vitamin C | 10.1 mg | 13% | |
| Zinc | 0.139 mg | 1% | |
| Iron | 0.063 mg | 0% | |
| Copper | 0.063 mg | 6% | |
| Manganese | 0.049 mg | 2% | |
| Sucrose | 2.02 g | — | |
| Glucose (dextrose) | 1.08 g | — | |
| Fructose | 0.979 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.