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Pumpkin ball with walnut
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Pumpkin ball with walnut (35 g) has 74 calories. That works out to 210 calories per 100 g. It contains 11.2 g of carbs, 1.3 g of protein, 2.9 g of fat and 1.3 g of fiber. Its 112 µg of Vitamin A covers 12% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 35 g
74
KCAL / 35G
Carbs
11.2g
· 4% DV
Protein
1.3g
· 3% DV
Fat
2.9g
· 4% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 7% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 1.3 g | 5% |
| Protein | 1.3 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 74 kcal |
| 1 piece (small) | 20 g | 42 kcal |
| 1 piece (large) | 50 g | 105 kcal |
| 2 piece (double) | 70 g | 147 kcal |
| 1 serving (medium) | 70 g | 147 kcal |
| 100 g | 100 g | 210 kcal |
| 3 piece (triple) | 105 g | 221 kcal |
Calculated from 210 calories per 100 g.
A pumpkin ball with walnut is made by cooking pumpkin until soft, mashing it, and mixing it with a dry binder until firm enough to shape. Roll the mixture into balls, then coat them with chopped walnut; recipes vary in sweetener and binder.
Yes, canned pumpkin can work for a pumpkin ball with walnut, provided it is plain pumpkin purée rather than sweetened pie filling. Drain off excess liquid first, since wetter purée can make the mixture too soft to roll.
Usually, a pumpkin ball with walnut is not baked after shaping. The pumpkin is cooked first, then the mixture is formed into balls and chilled; some recipes bake the pumpkin itself before mashing it.
To keep a pumpkin ball with walnut from falling apart, remove excess moisture from the cooked pumpkin and add the dry binder gradually. Chill the mixture before shaping, then refrigerate the finished balls so they hold their form.
Yes, you can make a pumpkin ball with walnut without biscuits. Use another dry ingredient, such as desiccated coconut, to absorb moisture and help the mixture hold together, adding it gradually so the balls do not become dry.
A pumpkin ball with walnut is usually too sticky because the pumpkin purée contains too much moisture or the mixture has not chilled. Drain the purée, add a little more dry binder, and refrigerate the mixture before shaping.
Either works: chopped walnut can be mixed into the pumpkin mixture or used as an outer coating. For a more pronounced walnut texture and flavor, keep most of it for the coating and press it gently onto each shaped ball.
A pumpkin ball with walnut keeps for about 3–4 days in a sealed container in the refrigerator. Keep it chilled between servings and take out only the amount you plan to eat.
Yes, a pumpkin ball with walnut can be frozen. Freeze the balls separately on a tray before transferring them to a sealed container; thaw them in the refrigerator. The walnut coating may soften, so refresh it before serving if desired.
A pumpkin ball with walnut pairs well with coffee or unsweetened tea as a small dessert. Serve it chilled, either on its own or alongside fresh fruit; its sweet, nutty flavor does not need a heavy topping.
Vitamins
Vitamin A
112µg · 12% DV
Vitamin C
2.45mg · 3% DV
Vitamin E
0.39mg · 3% DV
B1
0.03mg · 3% DV
Minerals
Copper
0.06mg · 7% DV
Manganese
0.07mg · 3% DV
Phosphorus
19mg · 3% DV
Magnesium
9.8mg · 2% DV
Potassium ⭐
77mg · 2% DV
Sodium
2.1mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 74 calories in 1 piece (medium) (35 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.
A pumpkin ball with walnut is a small homemade-style sweet made by combining cooked, mashed pumpkin with walnuts and shaping the mixture into bite-sized portions. Recipes vary, and may include extra sweetening or spices, but the pumpkin’s mellow sweetness and the walnut’s rich flavour are central.
Soft and moist inside, it gets a pleasant contrast from the walnuts. It can be served as a small after-meal treat or alongside tea or coffee; in Turkey, it fits naturally on a tea-time table. It provides 3.8 g of fibre per 100 g. For a lighter version, keep added sweetener modest and serve a small piece with unsweetened tea.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
NOVA 3
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.39g
MONOUNSATURATED
0.6g
POLYUNSATURATED
1.43g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.