Calories in Pumpkin, cooked, boiled, drained, with salt
Generic food Cooked Vegetables
Pumpkin, cooked, boiled, drained, with salt contains 18 kcal per 100 g. A typical serving of 1 cup, mashed (245 g) provides about 44 kcal.
Roughly 83% of its calories come from carbohydrates, with 14% from protein and 3% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 32% of the Daily Value for Vitamin A and 10% 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 USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 18 kcal | |
| Total fat ? | 0.07 g | 0.1% |
| Saturated fat ? | 0.037 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 237 mg | 10% |
| Total carbohydrates C | 4.3 g | 2% |
| Dietary fiber I | 1.1 g | 4% |
| Total sugars I | 2.1 g | |
| Protein ? | 0.72 g | 1% |
| Vitamin A C | 288 µg | 32% |
| Vitamin C ? | 4.7 mg | 5% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.8 mg | 5% |
| Vitamin K I | 0.8 µg | 0.7% |
| Thiamin (B1) ? | 0.031 mg | 3% |
| Riboflavin (B2) ? | 0.078 mg | 6% |
| Niacin (B3) ? | 0.41 mg | 3% |
| Pantothenic acid (B5) ? | 0.2 mg | 4% |
| Vitamin B6 ? | 0.044 mg | 3% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline C | 6.2 mg | 1% |
| Calcium ? | 15 mg | 1% |
| Iron ? | 0.57 mg | 3% |
| Magnesium ? | 9 mg | 2% |
| Phosphorus ? | 30 mg | 2% |
| Potassium ? | 230 mg | 5% |
| Zinc ? | 0.23 mg | 2% |
| Copper ? | 0.091 mg | 10% |
| Manganese ? | 0.089 mg | 4% |
| Selenium I | 0.2 µg | 0.4% |
% 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 14%
- Carbohydrates 83%
- Fat 3%
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
- Protein0.72 gin the lowest quarter of vegetables and vegetable products (median 2 g)
- Fiber1.1 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars2.1 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.07 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.037 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium237 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal4 gprotein density, useful for comparing foods with different calorie levels
- Water93.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.009 g |
|---|---|
| Polyunsaturated fat ? | 0.004 g |
Amino acids (18)
| Tryptophan ? | 0.009 g |
|---|---|
| Threonine ? | 0.021 g |
| Isoleucine ? | 0.023 g |
| Leucine ? | 0.034 g |
| Lysine ? | 0.039 g |
| Methionine ? | 0.008 g |
| Cystine ? | 0.002 g |
| Phenylalanine ? | 0.023 g |
| Tyrosine ? | 0.03 g |
| Valine ? | 0.025 g |
| Arginine ? | 0.039 g |
| Histidine ? | 0.011 g |
| Alanine ? | 0.02 g |
| Aspartic acid ? | 0.074 g |
| Glutamic acid ? | 0.13 g |
| Glycine ? | 0.019 g |
| Proline ? | 0.019 g |
| Serine ? | 0.032 g |
Individual fatty acids (8)
| Linoleic acid (omega-6, 18:2) ? | 0.002 g |
|---|---|
| SFA 12:0 ? | 0.001 g |
| SFA 14:0 ? | 0.005 g |
| SFA 16:0 ? | 0.026 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.005 g |
| PUFA 18:3 ? | 0.002 g |
| MUFA 16:1 ? | 0.005 g |
Carotenoids (7)
| Beta-carotene C | 2,096 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,014 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 2,715 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (10)
| Water ? | 93.7 g |
|---|---|
| Caffeine Z | 0 mg |
| Ash M | 1.2 g |
| Theobromine Z | 0 mg |
| Energy C | 74 kJ |
| Vitamin A, IU C | 5,755 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 9 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, canned, with salt Canned | 34 | 1.1 g | 8.1 g | 0.28 g |
| Pumpkin, canned, cooked Cooked | 56 | 1.1 g | 7.9 g | 2.8 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 |
|---|---|---|---|---|
| Summer squash, yellow or green, frozen, cooked, no added fat Cooked | 21 | 1.2 g | 4.5 g | 0.16 g |
| Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt Cooked | 19 | 1 g | 3.8 g | 0.39 g |
| Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt Cooked | 19 | 1 g | 3.8 g | 0.39 g |
| Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt Cooked | 17 | 1.2 g | 3.6 g | 0.13 g |
| Squash, summer, all varieties, cooked, boiled, drained, with salt Cooked | 20 | 0.91 g | 4.3 g | 0.31 g |
| Squash, summer, all varieties, cooked, boiled, drained, without salt Cooked | 20 | 0.91 g | 4.3 g | 0.31 g |
| Pumpkin flowers, cooked, boiled, drained, without salt Cooked | 15 | 1.1 g | 3.3 g | 0.08 g |
| Tomatoes, red, ripe, cooked Cooked | 18 | 0.95 g | 4 g | 0.11 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 18 kcal. 1 cup, mashed (245 g): about 44 kcal.
How much protein is in cooked pumpkin?
Cooked pumpkin contains 0.72 g of protein per 100 g (1% of the 50 g Daily Value), or 1.8 g in 1 cup, mashed (245 g). About 14% of its calories come from protein. Compared with other vegetables and vegetable products, that is in the lowest quarter (median 2 g).
How many carbs are in cooked pumpkin?
Cooked pumpkin has 4.3 g of total carbohydrates per 100 g, including 1.1 g of fiber and 2.1 g of sugars.
How much fat is in cooked pumpkin?
Cooked pumpkin contains 0.07 g of fat per 100 g, of which 0.037 g is saturated (0.2% 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 (32% DV) and copper (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked pumpkin?
100 g contains 237 mg of sodium, 10% of the 2,300 mg Daily Value.
Does pumpkin have the same nutrition cooked and raw?
No. Per 100 g, pumpkin, cooked, boiled, drained, with salt has 18 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170526. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.