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Pumpkin: what to pair it with
Pumpkin brings 20 kcal, 0.7 g protein, 4.9 g carbs, 0.1 g fat and 1.1 g fibre per 100 g. The best partners that complete a 100 g + 100 g plate, with the numbers.
Best partners
| Partner | Combined | Why | Score |
|---|---|---|---|
| Rye bread | 9.2 g protein together | brings calories and carbs (g) and fat (g) and fibre (g) into range | 4/5 bands |
| Peanuts | 26.5 g protein together | brings protein (g) and carbs (g) and fibre (g) into range | 3/5 bands |
Pick your own partner
What Pumpkin brings alone
| Macro | Per 100 g | Against the band |
|---|---|---|
| Calories | 20.0 | below the band |
| Protein (g) | 0.7 | below the band |
| Carbs (g) | 4.9 | below the band |
| Fat (g) | 0.1 | below the band |
| Fibre (g) | 1.1 | below the band |
Nutrition page: Pumpkin full nutrition facts.
Source: USDA FoodData Central (via the baked nutrition index) · checked 2026-09-03
Frequently asked questions
What is a good partner for pumpkin?
The pairings below are computed, not curated: the staples that bring the most of the five plate bands into range. For pumpkin the top two are Rye bread and Peanuts.
Is pumpkin healthy?
That depends on the rest of the plate and your day — a single food is never the question. The bands on this page exist so you can see what a food contributes and what still needs adding.
How were the numbers measured?
They are the baked USDA-family nutrition rows that also power /calories, per 100 g. Cooked where the index says cooked, raw where it says raw.
Pair it, then track it
TempoLife logs the actual grams — both foods, one meal, against your daily targets.