Pumpkin Nutrition Facts & Calories
Calories in pumpkin
100g of pumpkin contain about 26 calories (kcal).
Calories per:
ounce
| one pumpkin
| cup, mashed
| cup, cubes
For example, a medium size pumpkin (850 g) contain about 221 calories.
This is about 11% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Pumpkin key facts
The nutrients that matter most in fruit and vegetables, per 100 g, compared with carrot.
| Nutrient (per 100 g) | Pumpkin | Carrot a common vegetable |
|---|---|---|
| Fiber | 0.5 g | 2.8 g |
| Vitamin C | 9 mg | 5.9 mg |
| Potassium | 340 mg | 320 mg |
- Pumpkin has 19% fewer calories than the typical vegetable on this site (32 kcal per 100 g is the median of vegetables).
Scroll down for details and nutrition tables.
Nutrition Facts
PumpkinServing size:
medium size pumpkin (850 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
Amount Per Serving:
Take a quick look at the tables below for detailed information about pumpkin nutrition.
100g of Pumpkin
Nutrition
- Calories 26
- Carbs Total 6.5 g
- Dietary fiber 0.5 g
- Fat 0.1 g
- Protein 1 g
Vitamins
- Vit A 7384 IU
- Vit B1 (Thiamine) 0.05 mg
- Vit B2 (riboflavin) 0.11 mg
- Vit B3 (Niacin) 0.6 mg
- Vit B5 0.298 mg
- Vit B6 0.061 mg
- Vit B9 (Folic acid) 16 mcg
- Vit C 9 mg
- Vit E 1.06 mg
- Vit K 1.1 mcg
Minerals
- Potassium 340 mg
- Phosphorus 44 mg
- Magnessium 12 mg
- Calcium 21 mg
- Sodium 1 mg
- Iron 0.8 mg
- Zink 0.32 mg
- Beta karoten 3100 mcg
Per 100 g, Pumpkin is a good source of vitamin C (10% DV) and low in sodium.
Vitamin C is needed for collagen formation and helps the body absorb iron from plant foods. The FDA Daily Value is 90 mg.
How many calories are in pumpkins?
- Medium size pumpkin (850 g)221 kcal
- Pumpkin cup, mashed (245g)64 kcal
- Pumpkin cup, cubes (140g)36 kcal
- Ounce (oz) of pumpkin7 kcal
Compare pumpkin:
pumpkin vs potato, pumpkin vs butternut squash, pumpkin vs carrot, pumpkin vs moringa, pumpkin vs radish, pumpkin vs sweet potato, pumpkin vs tomato, pumpkin vs yam, pumpkin vs zucchini, pumpkin vs Spaghetti squash , pumpkin vs acorn squash, pumpkin vs cantaloupe, see all compares of pumpkin.
Foods with similar calories:
- Arugula calories 25 kcal
- Cabbage calories 25 kcal
- Cauliflower calories 25 kcal
- Algae calories 26 kcal
- Turkish coffee calories 26 kcal
- Gatorade Sports Drink calories 26 kcal
- Frozen broccoli calories 26 kcal
- Bamboo shoots calories 27 kcal
More in Vegetables:
About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.
