Sweet pumpkin, selected by Time Magazine as one of the world’s top 10 superfoods, is rich in nutrients and low in calories, making it very popular. Especially, it is noted as a diet food and is used in various recipes, including salads, or sandwiches. Let’s explore the calories and specific dietary benefits of sweet pumpkin, which is well-utilized in diet plans.

Sweet Pumpkin Calories and Nutritional Content

According to the Food, Agriculture, and Livestock Database provided by the Ministry of Food and Drug Safety [1], the calories for 100g of steamed sweet pumpkin are 66kcal, and the nutritional contents are as follows:

Basic Nutrients

Minerals

Vitamins

Amino Acids

Consuming 100g of steamed sweet pumpkin covers the following percentages of the daily recommended intake: potassium 12%, copper 13%, molybdenum 10%, vitamin A 57%, vitamin B2 14%, pantothenic acid 12%, vitamin C 26%, and vitamin E 25%.

Sweet Pumpkin vs. Sweet Potato: Which Has Fewer Calories?

The calories in 100g of steamed sweet potato amount to 163kcal, making steamed sweet pumpkin significantly lower in calories compared to steamed sweet potato. Additionally, steamed chestnut sweet potato contains 169kcal per 100g, and steamed pumpkin sweet potato has 141kcal per 100g, indicating that sweet pumpkin has considerably fewer calories compared to all varieties of sweet potatoes for the same weight.

Calories in Mini Sweet Pumpkin?

A typical sweet pumpkin weighs over 500g, which is usually too much to eat in one sitting, leading many to prefer the smaller mini sweet pumpkin. The majority of mini sweet pumpkins distributed in Korea are of the Bocchan variety, with about 90kcal per 100g. Typically, a Bocchan weighs about 300g-500g, so the total calorie content would range from approximately 270-450kcal. [2]

Benefits of Sweet Pumpkin Diet

Sweet pumpkin which often appears in diet plans, is well-known for its dietary benefits. Let’s explore what specific effects it has on dieting.

Constipation Prevention

Steamed sweet pumpkin contains 5.1g of dietary fiber per 100g, which fulfills 20% of the daily recommended intake of nutrients. This rich fiber content plays a crucial role in preventing constipation. Dietary fiber is broadly categorized into soluble and insoluble fibers. Particularly, insoluble fiber, which has less affinity for water and is not broken down by gut microbes, passes quickly through the intestines, effectively reducing constipation. [3],[4] Sweet pumpkin has 2 to 6 times more insoluble fiber than soluble fiber, and consuming it during a diet can help prevent constipation through regular bowel movements. [2]

Waste Elimination and Swelling Reduction

Potassium helps eliminate waste materials from the body and expels sodium, aiding in reducing swelling. Sweet pumpkin is rich in potassium, making it highly effective in flushing out waste when consumed during a diet.

Moderate GI Index but Low Carbohydrate Content

The GI (Glycemic Index) of sweet pumpkin is 65, which is lower than potatoes (90) but higher than raw sweet potatoes (55). Although its GI is not low, its carbohydrate content is relatively low (15.4g per 100g, steamed), so it doesn’t significantly affect blood sugar levels. Consuming moderate amounts can prevent sharp spikes in blood sugar, reducing insulin secretion and preventing fat accumulation.

High Satiety

Sweet pumpkin is rich in water content, making it heavy for its nutrient content, which is great for managing satiety. Additionally, the dietary fiber in sweet pumpkin slows down digestion and absorption, helping to prolong the feeling of fullness.

Side Effects of Sweet Pumpkin

Sweet pumpkin contains a variety of nutrients but consuming too much can lead to the following side effects.

Fatigue and Headaches

Sweet pumpkin is rich in vitamin A, which can accumulate in the body if consumed in excess and may cause fatigue and headaches. According to the Korean Ministry of Health and Welfare’s dietary intake standards, the upper intake limit for vitamin A for adults is about 3,000 μg per day, which corresponds to approximately 900-1000g of sweet pumpkin.[6]

Skin Discoloration

Carotenemia is a condition where an increase in beta-carotene levels in the blood causes the skin to turn yellow. Sweet pumpkin is rich in beta-carotene, and excessive consumption may lead to carotenemia. However, this condition often resolves naturally over time without the need for treatment, so it generally does not require significant concern.

Abdominal Pain and Diarrhea

Sweet pumpkin is rich in dietary fiber. However, excessive intake of dietary fiber can interfere with the absorption of nutrients and cause fibers to block the intestines, leading to excessive gas and resulting in side effects such as abdominal pain and diarrhea.