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Pumpkin Salad

Meal Categories
Processed Food / Side Dishes

Pumpkin Salad Calories and Quick Look At Nutrition Facts

Calories in Pumpkin Salad207Cal 100g
395 Cal 191g(1 medium sized plate)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin E Alpha Tocopherol,Vitamin K

Pumpkin salad is a very tasty warm salad, that can be eaten as a meal in itself, particularly for breakfast or dinner. It is made by mashing cooked pumpkins, adding mayonnaise, balsamic vinegar, salt, pepper, a little bit of spinach and lettuce. Optionally, the salad may include olives, pumpkin seeds, yogurt, tomatoes, peppers, pickles, etc. This is all topped off with a fried egg, which has a solid white but a runny yolk.

Although pumpkin salad is technically a salad, it is not the right type of salad to eat when on a diet. It is very nutritious, but it is also rich in fats.



Image of Pumpkin Salad

Pumpkin Salad

Additional Facts for Pumpkin Salad

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content66 (%)

Ingredients in Pumpkin Salad

Pumpkins Pumpkins 100 g 91 Cal
Mayonnaise Mayonnaise 30 g 211 Cal
Egg Egg 60 g 91 Cal
Salt Salt 0.5 g 0 Cal
Pepper Pepper 0.5 g 2 Cal

Nutrition facts for Pumpkin Salad (1 medium sized plate 191g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy395 Cal536~751Cal
Protein10.14g (40.56 Cal)15~34g
Fat28.92g (260.28 Cal)13~20g
Carbohydrate22.46g (89.84 Cal)75~105g

【PFC Balance】

The calories in Pumpkin Salad per 191g(1 medium sized plate) is 395 calories. Pumpkin Salad is calculated to be 207Cal per 100 grams making 80Cal equivalent to 38.65g with 28.92g of mostly fat、22.46g of carbohydrates、10.14g of protein in 191g while being rich in vitamins and minerals such as Vitamin E Alpha Tocopherol and Vitamin K.

Vitamins, minerals, dietary fiber, and sodium content for 191g (1 medium sized plate) of Pumpkin Salad


(Percent Meal Value)

Vitamin A Retinol Equivalent419.15μg221μgRE
Vitamin D1.17μg1.8μg
Vitamin E Alpha Tocopherol9.91mg2.2mg
Vitamin K65.21μg17μg
Vitamin B10.11mg0.32mg
Vitamin B20.34mg0.36mg
Vitamin B60.27mg0.35mg
Vitamin B120.57μg0.8μg
Pantothenic Acid1.51mg1.5mg
Vitamin C43.01mg33mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber3.5g5.7g~
Sodium Chloride Equivalent1.22g~2.5g

Fatty acid composition in 191g (1 medium sized plate) of Pumpkin Salad

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids3.67g3g~4.7g
Monounsaturated Fatty Acids12.89g~6.2g
Polyunsaturated Fatty Acids9.23g3g~8.3g
Total Fatty Acids25.79g
N3 Polyunsaturated1.38g
N6 Polyunsaturated7.83g
Oleic Acid12599.01mg
Linoleic Acid7716.99mg

(Percent Meal Value)

Alpha Linolenic Acid1308.2mg
Icosadienoic Acid22.81mg
DGLA (Dihomo-γ-linolenic acid)9mg
Arachidonic Acid84mg
Docosatetraenoic Acid4.79mg
Docosapentaenoic Acid N34.79mg
Docosahexaenoic Acid72.01mg

Amino acid composition in 191g (1 medium sized plate) of Pumpkin Salad

【Amino Acids】

(Percent Meal Value)

Sulfur Containing Amino Acid Total48mg
Aromatic Amino Acid Total120.01mg

(Percent Meal Value)

Aspartic Acid129.99mg
Glutamic Acid250mg
Amino Acid Total1300mg

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 395Cal

Pumpkin Salad:Aerobic exercise duration required to burn 395 calories per 191g (1 medium sized plate)

  • Walking148min
  • Jogging89min
  • Cycling / Biking / Spinning56min
  • Jumping Rope45min
  • Stretching178min
  • Climbing Steps50min
  • Vacuuming127min
  • Cleaning Bath Tub117min
  • Water Walking111min
  • Swimming56min
  • Aerobics69min
  • Boxercising74min

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