Calories in Pumpkin, canned, cooked
Generic food Cooked Fruits
Pumpkin, canned, cooked contains 56 kcal per 100 g. A typical serving of 1 cup (245 g) provides about 137 kcal.
Roughly 51% of its calories come from carbohydrates, with 42% from fat and 7% from protein (estimated with general energy factors).
That is less energy than the typical item in other red and orange vegetables on FoodFactly, where the median is 91 kcal per 100 g across 19 foods.
100 g provides 85% of the Daily Value for Vitamin A, 15% of the Daily Value for Vitamin K and 12% of the Daily Value for copper.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 56 kcal | |
| Total fat C | 2.8 g | 4% |
| Saturated fat C | 0.81 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 13 mg | 0.6% |
| Total carbohydrates C | 7.9 g | 3% |
| Dietary fiber C | 2.8 g | 10% |
| Total sugars C | 3.2 g | |
| Protein C | 1.1 g | 2% |
| Vitamin A C | 767 µg | 85% |
| Vitamin C C | 3.7 mg | 4% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.4 mg | 9% |
| Vitamin K C | 17.6 µg | 15% |
| Thiamin (B1) C | 0.022 mg | 2% |
| Riboflavin (B2) C | 0.053 mg | 4% |
| Niacin (B3) C | 0.36 mg | 2% |
| Vitamin B6 C | 0.071 mg | 4% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 9.7 mg | 2% |
| Calcium C | 26 mg | 2% |
| Iron C | 1.4 mg | 8% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 34 mg | 3% |
| Potassium C | 200 mg | 4% |
| Zinc C | 0.17 mg | 2% |
| Copper C | 0.1 mg | 12% |
| Selenium C | 0.4 µg | 0.7% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 7%
- Carbohydrates 51%
- Fat 42%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.1 gbelow the median for other red and orange vegetables (median 1.6 g)
- Fiber2.8 gabove the median for other red and orange vegetables (median 2.7 g)
- Sugars3.2 gin the lowest quarter of other red and orange vegetables (median 5 g)
- Fat2.8 gbelow the median for other red and orange vegetables (median 2.8 g)
- Sodium13 mgin the lowest quarter of other red and orange vegetables (median 154 mg)
- Protein per 100 kcal1.9 gprotein density, useful for comparing foods with different calorie levels
- Water87.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.94 g |
|---|---|
| Polyunsaturated fat C | 0.75 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.66 g |
| SFA 4:0 C | 0.018 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.007 g |
| SFA 10:0 C | 0.017 g |
| SFA 12:0 C | 0.023 g |
| SFA 14:0 C | 0.081 g |
| SFA 16:0 C | 0.47 g |
| SFA 18:0 C | 0.14 g |
| MUFA 18:1 C | 0.89 g |
| PUFA 18:3 C | 0.089 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.032 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.012 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 6,740 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 4,660 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 87.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 11 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Pumpkin
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin, raw Raw | 26 | 1 g | 6.5 g | 0.1 g |
| Pumpkin, cooked, boiled, drained, without salt Cooked | 20 | 0.72 g | 4.9 g | 0.07 g |
| Pumpkin, canned, without salt Canned | 34 | 1.1 g | 8.1 g | 0.28 g |
| Pumpkin, flowers, cooked, boiled, drained, with salt Cooked | 15 | 1.1 g | 3.2 g | 0.08 g |
| Pumpkin, cooked, boiled, drained, with salt Cooked | 18 | 0.72 g | 4.3 g | 0.07 g |
| Pumpkin, canned, with salt Canned | 34 | 1.1 g | 8.1 g | 0.28 g |
| Pumpkin, cooked Cooked | 52 | 1.1 g | 6.8 g | 2.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Winter squash, cooked, fat added Cooked | 59 | 0.87 g | 8.6 g | 2.9 g |
| Spaghetti squash, cooked Cooked | 49 | 0.65 g | 6.3 g | 2.8 g |
| Winter squash, cooked, no added fat Cooked | 37 | 0.89 g | 8.8 g | 0.35 g |
| Peppers, red, cooked Cooked | 55 | 0.92 g | 6.7 g | 2.8 g |
| Guava sauce, cooked Cooked | 36 | 0.32 g | 9.5 g | 0.14 g |
| Apples, frozen, unsweetened, heated Cooked | 47 | 0.29 g | 12 g | 0.33 g |
| Sweet potato, baked, NS as to fat Cooked | 115 | 1.6 g | 17.1 g | 4.5 g |
| Sweet potato, baked, fat added Cooked | 115 | 1.6 g | 17.1 g | 4.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked pumpkin?
100 g of cooked pumpkin has 56 kcal. 1 cup (245 g): about 137 kcal.
How much protein is in cooked pumpkin?
Cooked pumpkin contains 1.1 g of protein per 100 g (2% of the 50 g Daily Value), or 2.6 g in 1 cup (245 g). About 7% of its calories come from protein. Compared with other other red and orange vegetables, that is below the median (median 1.6 g).
How many carbs are in cooked pumpkin?
Cooked pumpkin has 7.9 g of total carbohydrates per 100 g, including 2.8 g of fiber and 3.2 g of sugars.
How much fat is in cooked pumpkin?
Cooked pumpkin contains 2.8 g of fat per 100 g, of which 0.81 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked pumpkin contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin A (85% DV), Vitamin K (15% DV) and copper (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked pumpkin?
100 g contains 13 mg of sodium, 0.6% of the 2,300 mg Daily Value.
Does pumpkin have the same nutrition cooked and raw?
No. Per 100 g, pumpkin, canned, cooked has 56 kcal, while pumpkin, raw has 26 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709691. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.