Calories in Pumpkin, raw
Generic food Raw Vegetables
Pumpkin, raw contains 26 kcal per 100 g. A typical serving of 1 cup, 1" cubes (116 g) provides about 30 kcal.
Roughly 84% of its calories come from carbohydrates, with 13% 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 47% of the Daily Value for Vitamin A, 14% of the Daily Value for copper and 10% of the Daily Value for Vitamin C.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 26 kcal | |
| Total fat ? | 0.1 g | 0.1% |
| Saturated fat ? | 0.052 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 1 mg | 0% |
| Total carbohydrates C | 6.5 g | 2% |
| Dietary fiber ? | 0.5 g | 2% |
| Total sugars I | 2.8 g | |
| Protein ? | 1 g | 2% |
| Vitamin A C | 426 µg | 47% |
| Vitamin C ? | 9 mg | 10% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 1.1 mg | 7% |
| Vitamin K C | 1.1 µg | 0.9% |
| Thiamin (B1) ? | 0.05 mg | 4% |
| Riboflavin (B2) ? | 0.11 mg | 8% |
| Niacin (B3) ? | 0.6 mg | 4% |
| Pantothenic acid (B5) ? | 0.3 mg | 6% |
| Vitamin B6 ? | 0.061 mg | 4% |
| Folate (B9) C | 16 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 8.2 mg | 1% |
| Calcium ? | 21 mg | 2% |
| Iron ? | 0.8 mg | 4% |
| Magnesium ? | 12 mg | 3% |
| Phosphorus ? | 44 mg | 4% |
| Potassium ? | 340 mg | 7% |
| Zinc ? | 0.32 mg | 3% |
| Copper ? | 0.13 mg | 14% |
| Manganese ? | 0.13 mg | 5% |
| Selenium I | 0.3 µg | 0.5% |
% 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 13%
- Carbohydrates 84%
- 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
- Protein1 gin the lowest quarter of vegetables and vegetable products (median 2 g)
- Fiber0.5 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars2.8 gabove the median for vegetables and vegetable products (median 2.3 g)
- Fat0.1 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Sodium1 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal3.8 gprotein density, useful for comparing foods with different calorie levels
- Water91.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.013 g |
|---|---|
| Polyunsaturated fat ? | 0.005 g |
Amino acids (18)
| Tryptophan ? | 0.012 g |
|---|---|
| Threonine ? | 0.029 g |
| Isoleucine ? | 0.031 g |
| Leucine ? | 0.046 g |
| Lysine ? | 0.054 g |
| Methionine ? | 0.011 g |
| Cystine ? | 0.003 g |
| Phenylalanine ? | 0.032 g |
| Tyrosine ? | 0.042 g |
| Valine ? | 0.035 g |
| Arginine ? | 0.054 g |
| Histidine ? | 0.016 g |
| Alanine ? | 0.028 g |
| Aspartic acid ? | 0.1 g |
| Glutamic acid ? | 0.18 g |
| Glycine ? | 0.027 g |
| Proline ? | 0.026 g |
| Serine ? | 0.044 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.002 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.001 g |
| SFA 14:0 ? | 0.006 g |
| SFA 16:0 ? | 0.037 g |
| SFA 18:0 ? | 0.003 g |
| MUFA 18:1 ? | 0.006 g |
| PUFA 18:3 ? | 0.003 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.006 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene C | 3,100 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin C | 1,500 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 4,016 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Sterols (1)
| Phytosterols ? | 12 mg |
|---|
Other components (11)
| Water ? | 91.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.8 g |
| Theobromine Z | 0 mg |
| Energy ? | 109 kJ |
| Vitamin A, IU C | 8,513 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 16 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, 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, 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 |
|---|---|---|---|---|
| Tomato, red, ripe, raw Raw | 18 | 0.88 g | 3.9 g | 0.2 g |
| Cucumber, with peel, raw Raw | 15 | 0.65 g | 3.6 g | 0.11 g |
| Zucchini, raw Raw | 17 | 1.2 g | 3.1 g | 0.32 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Peppers, raw, NFS Raw | 27 | 0.81 g | 5.7 g | 0.12 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw pumpkin?
100 g of raw pumpkin has 26 kcal. 1 cup, 1" cubes (116 g): about 30 kcal.
How much protein is in raw pumpkin?
Raw pumpkin contains 1 g of protein per 100 g (2% of the 50 g Daily Value), or 1.2 g in 1 cup, 1" cubes (116 g). About 13% 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 raw pumpkin?
Raw pumpkin has 6.5 g of total carbohydrates per 100 g, including 0.5 g of fiber and 2.8 g of sugars.
How much fat is in raw pumpkin?
Raw pumpkin contains 0.1 g of fat per 100 g, of which 0.052 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does raw pumpkin contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin A (47% DV), copper (14% DV) and Vitamin C (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw pumpkin?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Does pumpkin have the same nutrition raw and cooked?
No. Per 100 g, pumpkin, raw has 26 kcal, while pumpkin, cooked, boiled, drained, without salt has 20 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 168448. 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.