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Oil-Free Fried Pumpkin Calories
Oil-free cooked vegetable dish providing fiber and beta-carotene
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-Free Fried Pumpkin (150 g) has 59 calories. That works out to 39 calories per 100 g. It contains 13.7 g of carbs, 1.7 g of protein, 0.3 g of fat and 2.3 g of fiber. Its 639 µg of Vitamin A covers 71% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Oil-Free Fried Pumpkin Nutrition Facts
Selected: 1 serving (medium) · 150 g
59
KCAL / 150G
Carbs
13.7g
· 5% DV
Protein
1.7g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 11% · Fat 4%
Oil-Free Fried Pumpkin nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 59 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 13.7 g | 5% |
| Fiber | 2.3 g | 8% |
| Protein | 1.7 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Oil-Free Fried Pumpkin?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 59 kcal |
| 1 piece (small) | 50 g | 20 kcal |
| 100 g | 100 g | 39 kcal |
| 1 piece (medium) | 100 g | 39 kcal |
| 1 cup (diced) | 160 g | 62 kcal |
| 1 serving (large) | 220 g | 86 kcal |
| 1 cup (chopped) | 250 g | 98 kcal |
| 1 serving (extra large) | 300 g | 117 kcal |
Calculated from 39 calories per 100 g.
Frequently Asked Questions About Oil-Free Fried Pumpkin
How do you make oil-free fried pumpkin?
Make oil-free fried pumpkin by slicing firm pumpkin and cooking it in a covered nonstick pan with a small splash of water. Uncover it near the end to evaporate moisture. Homemade this way, it remains a minimally processed vegetable dish.
Can you make oil-free fried pumpkin in an air fryer?
Yes, oil-free fried pumpkin works in an air fryer. Arrange evenly sized pieces in a single layer and turn them partway through cooking so they soften and brown more evenly without added oil.
How do you stop oil-free fried pumpkin from going mushy?
Keep oil-free fried pumpkin from turning mushy by cutting even pieces, avoiding an overcrowded pan, and stopping cooking as soon as they are tender. If moisture collects, uncover the pan so it can evaporate.
Which pumpkin is best for oil-free fried pumpkin?
A firm, mature pumpkin that is not especially watery is best for oil-free fried pumpkin. It holds its shape during cooking, while very soft, overripe pumpkin is more likely to collapse in the pan.
What seasonings go well with oil-free fried pumpkin?
Oil-free fried pumpkin pairs well with black pepper, paprika, garlic, or herbs such as thyme. For a sweeter version, use cinnamon. Add delicate ground spices toward the end so they do not scorch on the hot pan.
Do you peel pumpkin for oil-free fried pumpkin?
Usually, yes: peeling pumpkin gives oil-free fried pumpkin a more tender texture. The skin can remain tough after cooking, especially on thick slices, so remove it with a sturdy knife before cutting the pumpkin.
Can you bake oil-free fried pumpkin instead of pan-frying it?
Yes, you can bake oil-free fried pumpkin on a parchment-lined tray. Space the pieces apart rather than piling them up, and turn them once; crowded pumpkin releases steam instead of browning.
What can you serve with oil-free fried pumpkin?
Serve oil-free fried pumpkin with a garlicky yogurt dip, leafy salad, or grains for a savory meal. If you season it with cinnamon, toasted nuts make a fitting topping instead.
How should you store leftover oil-free fried pumpkin?
Cool leftover oil-free fried pumpkin, transfer it to a covered container, and refrigerate it. Reheat it in a pan for a firmer texture; microwave reheating tends to make the pieces softer.
Can people with diabetes eat oil-free fried pumpkin?
People with diabetes can include oil-free fried pumpkin in a meal, but portion size matters because pumpkin contains carbohydrates and this dish has a high glycemic index. A clinician or dietitian can help tailor portions to an individual's glucose targets and treatment.
Oil-Free Fried Pumpkin Vitamins & Minerals
Vitamins
Vitamin A
639µg · 71% DV
Vitamin C
13.5mg · 15% DV
Vitamin E
1.65mg · 11% DV
B2
0.14mg · 11% DV
Minerals
Copper
0.17mg · 19% DV
Potassium ⭐
510mg · 15% DV
Manganese
0.18mg · 8% DV
Phosphorus
51mg · 7% DV
Sodium
6mg · 0% DV
Oil-Free Fried Pumpkin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Fried Pumpkin
To burn the 59 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oil-Free Fried Pumpkin?
Oil-Free Fried Pumpkin is a simple way to cook sliced pumpkin without adding oil, usually in a non-stick pan. It is better understood as a straightforward home-style preparation than as a dish tied to one particular cuisine; the pumpkin softens as its surface takes on a little colour.
Serve it warm as a vegetable side, or pair it with grains, beans or a savoury main. A little spice or a tangy dip complements its naturally mild, slightly sweet flavour. Pumpkin contributes fibre and beta-carotene, while this oil-free preparation is light in calories: it provides 39 kcal per 100 g. For a more filling meal, add a protein-rich accompaniment rather than extra oil.
How Nutritious Is Oil-Free Fried Pumpkin?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oil-Free Fried Pumpkin Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oil-Free Fried Pumpkin Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Fried Pumpkin Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oil-Free Fried Pumpkin Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.