Fairytale Pumpkin is a Winter squash, a summer-growing annual fruit, that it is harvested and eaten in the mature fruit stage, when the seeds within have matured fully and the skin has hardened into a tough rind.
At this stage, this fruit can be stored for use during the winter, generally cooked before eating.
Winter squash is low-calorie and a good source of complex vegetable carbohydrates and dietary fiber.
It is an excellent source of vitamin A, a great source of vitamin C, potassium, dietary fiber and manganese, and a good source of folate, omega-3 fatty acids, vitamin B1 (thiamin), copper, tryptophan, vitamin B6 (pyridoxine), vitamin B3 (niacin) and vitamin B5 (pantothenic acid).
It is also a source of iron and beta-carotene. Usually, the darker the skin is, the higher the beta-carotene content.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 143 kJ (34 kcal) |
|
Carbohydrates
|
8.59 g
|
| Sugars | 2.2 g |
| Dietary fiber | 1.5 g |
|
Fat
|
0.13 g
|
|
Protein
|
0.95 g
|
| Vitamins | |
| Vitamin A equiv.
beta-carotene
lutein zeaxanthin
|
(9%)
68 μg (8%)
820 μg 38 μg
|
| Thiamine (B1) |
(3%)
0.03 mg |
| Riboflavin (B2) |
(5%)
0.062 mg |
| Niacin (B3) |
(3%)
0.5 mg |
| Pantothenic acid (B5) |
(4%)
0.188 mg |
| Vitamin B6 |
(12%)
0.156 mg |
| Folate (B9) |
(6%)
24 μg |
| Vitamin C |
(15%)
12.3 mg |
| Minerals | |
| Calcium |
(3%)
28 mg |
| Iron |
(4%)
0.58 mg |
| Magnesium |
(4%)
14 mg |
| Manganese |
(8%)
0.163 mg |
| Phosphorus |
(3%)
23 mg |
| Potassium |
(7%)
350 mg |
|
|
|
|
|
| Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database |
|