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Steamed Hokkaido Pumpkin Calories
Source of fiber, beta-carotene and potassium
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (chopped) of Steamed Hokkaido Pumpkin (150 g) has 60 calories. That works out to 40 calories per 100 g. It contains 13.2 g of carbs, 1.7 g of protein, 0.2 g of fat and 3 g of fiber. Its 615 µg of Vitamin A covers 68% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
What is Steamed Hokkaido Pumpkin?
Steamed Hokkaido Pumpkin is the tender flesh of a Japanese winter squash, cooked with steam; its edible skin can also be left on. It has a gently sweet, rich squash flavour and becomes soft without necessarily falling apart.
In Japan it can be served as a simple side, added to soups, or folded into other home-cooked dishes. Elsewhere, it works well alongside grains, fish or roasted vegetables, and can be mashed for a smooth soup. It provides fibre and beta-carotene, with 40 calories per 100 g. A little olive oil and black pepper bring out its flavour, while serving it plain keeps the dish light.
Steamed Hokkaido Pumpkin Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
8.8g
· 3% DV
Protein
1.1g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 11% · Fat 2%
Steamed Hokkaido Pumpkin Vitamins & Minerals
Vitamins
Vitamin A
410µg · 46% DV
Vitamin C
11mg · 12% DV
B5
0.35mg · 7% DV
Vitamin E
1.1mg · 7% DV
Minerals
Potassium ⭐
340mg · 10% DV
Iron
1mg · 6% DV
Phosphorus
37mg · 5% DV
Magnesium
13mg · 3% DV
How Nutritious Is Steamed Hokkaido 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.
Steamed Hokkaido Pumpkin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Hokkaido Pumpkin
To burn the 40 calories in 100 g:
🚶
Walking (5 km/h)
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Running (8 km/h)
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Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Steamed Hokkaido 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 Steamed Hokkaido Pumpkin Contain Allergens?
No known major allergens
Which Diets Is Steamed Hokkaido 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
Steamed Hokkaido Pumpkin Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Steamed Hokkaido Pumpkin
Can you eat the skin of steamed Hokkaido pumpkin?
Yes, the skin of Hokkaido pumpkin is edible and usually softens during steaming. Wash the pumpkin well before cooking, and leave the skin on for serving if you like its texture; there is no need to peel it first.
How do you steam Hokkaido pumpkin?
Cut the washed Hokkaido pumpkin into pieces and remove the seeds, then place it in a steamer above—not in—the water. Steam until a fork slides easily into the flesh; smaller pieces cook faster.
What does steamed Hokkaido pumpkin taste like?
Steamed Hokkaido pumpkin tastes mildly sweet, with a rich, nutty note often compared to chestnut. Steaming keeps the flesh moist and tender, so it works well with both savory seasonings and simple toppings such as butter or herbs.
How is steamed Hokkaido pumpkin different from roasted Hokkaido pumpkin?
Steamed Hokkaido pumpkin is softer and moister, while roasting gives it browned edges and a more concentrated, caramelized flavor. Choose steamed pieces for mashing or soup, and roasted ones when you want firmer pieces with a toasted surface.
Can you freeze steamed Hokkaido pumpkin?
Yes. Let the steamed pumpkin cool, divide it into useful portions, and freeze it in an airtight container. Thawed pieces may be softer and wetter, so they are especially handy for blending into soup, puree, or a sauce.
How long does steamed Hokkaido pumpkin keep in the fridge?
Keep steamed Hokkaido pumpkin in a covered container in the refrigerator and use it within a few days. Refrigerate it once it has cooled, and discard it if it develops an unusual smell, appearance, or texture.
Can you use steamed Hokkaido pumpkin instead of canned pumpkin puree?
Yes, steamed Hokkaido pumpkin can replace canned pumpkin after you mash or blend it smooth. If the puree seems watery, drain it or cook off excess moisture first, especially for baking recipes that rely on a thicker filling.
What goes well with steamed Hokkaido pumpkin?
Steamed Hokkaido pumpkin pairs well with sage, thyme, garlic, and olive oil, as well as yogurt or tahini. Serve it alongside grains, beans, or roasted vegetables, or add it to a salad for a soft, slightly sweet component.
Can you eat steamed Hokkaido pumpkin cold?
Yes, steamed Hokkaido pumpkin can be eaten cold once it has been chilled safely. Add the pieces to a salad or grain bowl, or mash them into a spread; season after chilling because cold food can taste less aromatic.
Does steamed Hokkaido pumpkin raise blood sugar?
It can raise blood sugar because Hokkaido pumpkin contains carbohydrates, although the effect varies with the portion and the rest of the meal. Pair it with protein and other fiber-rich foods; if you manage diabetes, follow your own care plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.