Meal CategoriesProcessed Food / Side Dishes
| Calories in Pumpkin Salad | 207Cal 100g 395 Cal 191g(1 medium sized plate) |
|---|---|
| Diet Friendliness | |
| Appetite Satisfaction | |
| Nutritional Value | |
| Noteworthy Nutrients | Vitamin 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.
| Calorie |  |
| Diet Friendliness |  |
| Appetite Satisfaction |  |
| Nutritional Value |  |
| Water Content | 66 (%) |
 |
Pumpkins | 100 g | 91 Cal |
 |
Mayonnaise | 30 g | 211 Cal |
 |
Egg | 60 g | 91 Cal |
 |
Salt | 0.5 g | 0 Cal |
 |
Pepper | 0.5 g | 2 Cal |
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.
（Percent Meal Value）
| Energy | 395 Cal | 536～751Cal |
 | ||
| Protein | 10.14g (40.56 Cal) | 15～34g |
| ||
| Fat | 28.92g (260.28 Cal) | 13～20g |
| ||
| Carbohydrate | 22.46g (89.84 Cal) | 75～105g |
| ||
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 Equivalent | 419.15μg | 221μgRE |
 | ||
| Vitamin D | 1.17μg | 1.8μg |
| ||
| Vitamin E Alpha Tocopherol | 9.91mg | 2.2mg |
| ||
| Vitamin K | 65.21μg | 17μg |
| ||
| Vitamin B1 | 0.11mg | 0.32mg |
| ||
| Vitamin B2 | 0.34mg | 0.36mg |
| ||
| Niacin | 1.57mg | 3.48mgNE |
| ||
| Vitamin B6 | 0.27mg | 0.35mg |
| ||
| Vitamin B12 | 0.57μg | 0.8μg |
| ||
| Folate | 63.3μg | 80μg |
| ||
| Pantothenic Acid | 1.51mg | 1.5mg |
| ||
| Biotin | 17.92μg | 17μg |
| ||
| Vitamin C | 43.01mg | 33mg |
| ||
（Percent Meal Value）
| Sodium | 481.19mg | ～1000mg |
| ||
| Potassium | 537.3mg | 833mg |
| ||
| Calcium | 50.06mg | 221mg |
| ||
| Magnesium | 32.89mg | 91.8mg |
| ||
| Phosphorus | 161.64mg | 381mg |
| ||
| Iron | 1.74mg | 3.49mg |
| ||
| Zinc | 1.15mg | 3mg |
| ||
| Copper | 0.13mg | 0.24mg |
| ||
| Manganese | 0.15mg | 1.17mg |
| ||
| Iodine | 9.93μg | 43.8μg |
| ||
| Selenium | 23.82μg | 8.3μg |
| ||
| Chromium | 0.06μg | 10μg |
| ||
| Molybdenum | 8.38μg | 6.7μg |
| ||
（Percent Meal Value）
| Total Dietary Fiber | 3.5g | 5.7g～ |
| ||
| Sodium Chloride Equivalent | 1.22g | ～2.5g |
| ||
Fatty acid composition in 191g (1 medium sized plate) of Pumpkin Salad
（Percent Meal Value）
| Saturated Fatty Acids | 3.67g | 3g～4.7g |
| ||
| Monounsaturated Fatty Acids | 12.89g | ～6.2g |
| ||
| Polyunsaturated Fatty Acids | 9.23g | 3g～8.3g |
| ||
| Total Fatty Acids | 25.79g | |
| ||
| N3 Polyunsaturated | 1.38g | |
| ||
| N6 Polyunsaturated | 7.83g | |
| ||
| Oleic Acid | 12599.01mg | |
| ||
| Linoleic Acid | 7716.99mg | |
| ||
（Percent Meal Value）
| Alpha Linolenic Acid | 1308.2mg | |
| ||
| Icosadienoic Acid | 22.81mg | |
| ||
| DGLA (Dihomo-γ-linolenic acid) | 9mg | |
| ||
| Arachidonic Acid | 84mg | |
| ||
| Docosatetraenoic Acid | 4.79mg | |
| ||
| Docosapentaenoic Acid N3 | 4.79mg | |
| ||
| Docosahexaenoic Acid | 72.01mg | |
| ||
Amino acid composition in 191g (1 medium sized plate) of Pumpkin Salad
（Percent Meal Value）
| Isoleucine | 53mg | |
| ||
| Leucine | 95mg | |
| ||
| Lysine | 90.99mg | |
| ||
| Sulfur Containing Amino Acid Total | 48mg | |
| ||
| Aromatic Amino Acid Total | 120.01mg | |
| ||
| Threonine | 52.01mg | |
| ||
| Tryptophan | 20.99mg | |
| ||
| Valine | 67mg | |
| ||
| Histidine | 37mg | |
| ||
（Percent Meal Value）
| Arginine | 110mg | |
| ||
| Alanine | 79.99mg | |
| ||
| Aspartic Acid | 129.99mg | |
| ||
| Glutamic Acid | 250mg | |
| ||
| Glycine | 67mg | |
| ||
| Proline | 56.99mg | |
| ||
| Serine | 68mg | |
| ||
| Amino Acid Total | 1300mg | |
| ||
| Ammonia | 33mg | |
| ||
*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.
Pumpkin Salad:Aerobic exercise duration required to burn 395 calories per 191g (1 medium sized plate)
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