How many calories in Pumpkin? See below, the Pumpkin calories for the different serving sizes. We provide you with the Pumpkin nutrition facts and the Pumpkin benefits to help you to lose weight and eat a healthy diet.
The Pumpkin is a variety of the Winter Squash group, famously purchased for Halloween or Thanksgiving in the US. But if that’s all you purchase it for, you are missing out. It’s a truly great tasty vegetable.
This vegetable is very low in calories, carbohydrates and fat, but is full of vitamins and minerals. Just 100 grams of Pumpkin can provide 40% of the daily recommended amount of vitamin A and nearly a third of the beta-carotene we need. It also provides a good source of vitamin C, E, B1-B3, B5, B6, iron, phosphorus and potassium, and more.
You can also eat the Pumpkin seeds – consider toasting them or popping them into a frying pan, don't throw them away. They are full of protein and are thought to help lower your cholesterol.
We have two calorie tables below for you and a nutrition chart which compare a raw pumpkin against a cooked one.
See our vegetable calories comparison chart to compare the Pumpkin calories with the other calories in vegetables.
Also, have a look how nutritious Pumpkin is in comparison to the other vegetable nutrition facts.
All of our calorie and nutrition information is provided by the US Department of Agriculture.
Calories per Serving
|100 grams||26 kcal (109 kJ)|
|1 cup (1" cubes), 116 grams||30 kcal (126 kJ)|
Calories per Serving
|100 grams||20 kcal (83 kJ)|
|1 cup, mashed, 245 grams||49 kcal (203 kJ)|
|Pumpkin nutritional value per 100 g (3.5 oz)
Scientific Name: Cucurbita spp.
|Pumpkin Nutrients||Pumpkin, raw||Pumpkin, cooked, boiled, drained, without salt |
|Water||91.6 g||93.69 g|
|Energy||109 kJ (26 kcal)||83 kJ (20 kcal)|
|Protein||1 g||0.72 g|
|Carbohydrates||6.5 g||4.9 g|
|Total Fat:||0.1 g||0.07 g|
|Fiber||0.5 g||1.1 g|
|Sugars, total||2.76 g||2.08 g|
|Calcium, Ca||21 mg (2.1%)||15 mg (1.5%)|
|Iron, Fe||0.8 mg (4.44%)||0.57 mg (3.17%)|
|Magnesium, Mg||12 mg (3%)||9 mg (2.25%)|
|Phosphorus, P||44 mg (4.4%)||30 mg (3%)|
|Potassium, K||340 mg (7.23%)||230 mg (4.89%)|
|Sodium, Na||1 mg (0.04%)||1 mg (0.04%)|
|Zinc, Zn||0.32 mg (2.13%)||0.23 mg (1.53%)|
|Copper, Cu||0.127 mg (6.35%)||0.091 mg (4.55%)|
|Manganese, Mn||0.125 mg (6.25%)||0.089 mg (4.45%)|
|Selenium, Se||0.3 mcg (0.43%)||0.2 mcg (0.29%)|
|Vitamin C||9 mg (15%)||4.7 mg (7.83%)|
|Thiamin (Vit. B1)||0.05 mg (3.33%)||0.031 mg (2.07%)|
|Riboflavin (Vit. B2)||0.11 mg (6.47%)||0.078 mg (4.59%)|
|Niacin (Vit. B3)||0.6 mg (3%)||0.413 mg (2.07%)|
|Pantothenic acid (B5)||0.298 mg (2.98%)||0.201 mg (2.01%)|
|Vitamin B6||0.061 mg (3.05%)||0.044 mg (2.2%)|
|Folate (Vit. B9)||16 mcg (4%)||9 mcg (2.25%)|
|Vitamin A||8513 iu (170%)||5755 iu (115%)|
|Vitamin E||1.06 mg (8.83%)||0.8 mg (6.67%)|
|Vitamin K||1.1 mcg (1.38%)||0.8 mcg (1%)|
|Percentages are relative to US Recommended
Daily Intake (RDI) for adults.
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