Nutrition facts
Per 100 grams
- Energy
- 26 kcal108.8 kJ
- Carbohydrates
- 6.5 g
- Protein
- 1 g
- Total fat
- 0.1 g
- Dietary fiber
- 0.5 g
- Sodium
- 1 mg
- Calcium
- 21 mg
Nutrition referenceStaples & Grains
Pumpkin
Pumpkin is a sweet, orange-fleshed winter squash eaten cooked in soups, roasts, and baked goods. Per 100 g it provides 26 calories with 6.5 g carbs and 1 g protein.
26
kcalper 100g
- Carbs
- 6.5g
- Protein
- 1g
- Fat
- 0.1g
Reference values
About this food
Understanding this nutrition reference
Pumpkin is a round, orange-fleshed winter squash with a mildly sweet flavor. It is eaten cooked in soups, roasted, mashed, or puréed, and its flesh is used in both savory dishes and baked goods.
Nutritionally, pumpkin is low in calories and mostly water. Per 100 g it provides about 26 kcal, 6.5 g of carbohydrates, 1 g of protein, and 0.1 g of fat, with 0.5 g of dietary fiber, 1 mg of sodium, and 21 mg of calcium.
Pumpkin is usually cooked before eating, which softens the flesh and concentrates its flavor slightly. For accurate tracking, weigh the raw or cooked flesh without the skin or seeds, and use the serving sizes below.
Portion guidance
How to use the serving references
Nutrition values are reported per 100 g. A typical 1 cup of cubed pumpkin (about 116 g) provides roughly 30 kcal. Use the serving sizes below to estimate portions when logging.
Questions and answers
Pumpkin nutrition FAQ
How many calories are in pumpkin?
Raw pumpkin provides about 26 calories per 100 g. A typical 1 cup of cubed pumpkin (about 116 g) provides roughly 30 calories.
Is pumpkin a vegetable or a fruit?
Botanically pumpkin is a fruit, but it is prepared and eaten as a vegetable in cooking and nutrition tracking.
How should I cook pumpkin?
Pumpkin can be roasted, boiled, steamed, or puréed for soups and baked goods. Weigh the flesh without skin and seeds for accurate tracking.
