Vegetable
boiled unsalted pumpkin leaves.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled kadu ke patteboiled mathan ilaboiled parangikai ilaiboiled kumra pataboiled mabhuziboiled pumpkin greenscooked pumpkin leaves
SERVING
CALORIES
21
PROTEIN
2.5g
CARBS
3.3g
FAT
0.30g
FIBER
2.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories21kcal—
Protein2.5g5%
Carbohydrates3.3g1%
Fiber2.2g8%
Sugar0.50g1%
Total fat0.30g0%
Saturated fat0.06g0%
Trans fat0g—
Cholesterol0mg0%
Water91.5g—
MINERALS
Sodium7.0mg0%
Potassium430mg9%
Calcium37mg3%
Iron2.2mg12%
Magnesium38mg9%
Phosphorus79mg6%
Zinc0.20mg2%
Copper0.13mg14%
Manganese0.30mg13%
Selenium0.90µg2%
VITAMINS
Vitamin A185µg21%
Vitamin C11.5mg13%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K110µg92%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.12mg9%
Niacin (B3)0.80mg5%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.15mg9%
Folate (B9)36µg9%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 tablespoon15g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓High in Vitamin A which supports healthy vision and eye health
- ✓Rich in iron which helps prevent anemia and boosts energy levels
- ✓Contains dietary fiber that aids in digestion and gut health
- ✓Provides antioxidants that help strengthen the immune system
- ✓Low in calories making it excellent for weight management
COOKING TIPS
In the kitchen.
- 1Remove the tough fibrous outer skin from the stems before boiling for a better texture
- 2Boil in a small amount of water or steam to minimize the loss of water-soluble vitamins
- 3Add a pinch of baking soda to the boiling water to help maintain the vibrant green color
STORAGE
Keep it fresh.
- Store boiled leaves in an airtight container in the refrigerator for up to 3 days
- If storing for longer, freeze in a sealed bag for up to 2 months, though texture may soften
- Keep away from strong-smelling foods as cooked greens can absorb odors
FAQ
Frequently asked questions.
How long do boiled pumpkin leaves last in the fridge?
Boiled pumpkin leaves will stay fresh for 2 to 3 days when stored in an airtight container in the refrigerator.
Can I freeze boiled pumpkin leaves?
Yes, you can freeze them for up to 2 months. However, the texture will become much softer upon thawing, making them best for soups or stews.
What is a good substitute for pumpkin leaves?
Spinach, kale, or Swiss chard are the best substitutes as they have a similar leafy texture and nutritional profile.
Are pumpkin leaves more nutritious than the pumpkin fruit?
In some aspects, yes. The leaves are significantly higher in protein, iron, and Vitamin K compared to the pumpkin flesh.
How do I pick the best pumpkin leaves for boiling?
Look for young, tender leaves that are bright green. Avoid leaves that are yellowing, wilted, or have very thick, woody stems.
Do I need to peel the stems before boiling?
Yes, it is highly recommended to peel the 'hairy' or fibrous outer layer of the stems to ensure they are tender after cooking.
What do boiled pumpkin leaves taste like?
They have a mild, slightly sweet, and earthy flavor, similar to a cross between spinach and green beans.
Are boiled pumpkin leaves good for weight loss?
Yes, they are very low in calories and high in fiber, which helps you feel full longer while providing essential nutrients.
Can I eat the stems of the pumpkin leaves?
Yes, the stems are edible and nutritious, provided you remove the tough outer fibers before boiling.
