Pumpkin: Calories and Nutrition Analyse
How many calories in pumpkin?
Nutrition Facts
PumpkinServing size:
medium size pumpkin (850 g) change
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Amount Per Serving:
100g of pumpkin contain about 26 calories (kcal).
Calories per:
ounce
| one pumpkin
| cup, mashed
| cup, cubes
Case in point, 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).
Scroll down for details and nutrition tables.
To visualize how much 221 kcal actually is, keep in mind that the calorie content of pumpkin is similar to that of, for example:
- 4 apples
- 2.5 glasses of Coca Cola (220 ml glass)
- 2 slices of cheese
- 2 slices of bread
- 1.5 glasses of milk
- 11.5 cubes of sugar
Take a quick look at the tables below for detailed information about pumpkin nutrition.
100g of Pumpkin
Nutrition
- Calories26
- Carbs Total6.5 g
- Dietary fiber0.5 g
- Fat0.1 g
- Protein1 g
Vitamins
- Vit A7384 IU
- Vit B1 (Thiamine)0.05 mg
- Vit B2 (riboflavin)0.11 mg
- Vit B3 (Niacin)0.6 mg
- Vit B50.298 mg
- Vit B60.061 mg
- Vit B9 (Folic acid)16 mcg
- Vit C9 mg
- Vit E1.06 mg
- Vit K1.1 mg
Minerals
- Potassium340 mg
- Phosphorus44 mg
- Magnessium12 mg
- Calcium21 mg
- Sodium1 mg
- Iron0.8 mg
- Zink0.32 mg
- Beta karoten3100 mg
Discover the Nutritional Powerhouse of Pumpkin
When autumn arrives, pumpkins take center stage in decorations, pies, and lattes. But beyond their festive charm, pumpkins are a nutritional powerhouse worth incorporating into your diet year-round. With an impressive profile that includes low pumpkin calories, high fiber, and an array of vitamins and minerals, pumpkins offer more than just their pleasing aesthetic.
Nutritional Breakdown of Pumpkin
Pumpkins are incredibly nutrient-dense, meaning they pack a high amount of vitamins and minerals in a low amount of calories. Here's a closer look at what one cup of cooked, boiled, drained, without salt pumpkin provides:
- Calories: 26
- Protein: 1g
- Fat: 0.1g
- Carbohydrates: 6.5g
- Fiber: 0.5g
- Sugar: Not specified, but naturally low
Moreover, pumpkins are a rich source of vitamins and minerals, including:
- Vitamin A: 7384 IU (over 100% of the DV)
- Vitamin C: 9mg
- Potassium: 340mg
- Calcium: 21mg
- Iron: 0.8mg
The Health Benefits of Pumpkin
Given its nutrient-rich profile, pumpkin offers several health benefits:
- Weight Loss: Low in calories but high in fiber, pumpkin can help you feel fuller for longer, making it a great addition to any weight loss diet.
- Eye Health: High levels of Vitamin A and beta-carotene can help improve your vision and prevent age-related eye diseases.
How many calories are there in 1, 2, 3, or 5 servings of 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
- Half of medium size servings of pumpkin110.5 kcal
- Small size serving of pumpkin (680g)176.8 kcal
- Big size pumpkin (1105g)287.3 kcal
- Two medium size servings of pumpkins442 kcal
- Three medium size servings of pumpkins663 kcal
- Four medium size servings of pumpkins884 kcal
- Five medium size servings of pumpkins1105 kcal
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