Calories in Pumpkin, cooked
Generic food Cooked Fruits
Pumpkin, cooked contains 52 kcal per 100 g. A typical serving of 1 cup (230 g) provides about 120 kcal.
Roughly 48% of its calories come from carbohydrates, with 45% 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 48% of the Daily Value for Vitamin A, 15% of the Daily Value for copper and 10% of the Daily Value for Vitamin E.
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 | 52 kcal | |
| Total fat C | 2.8 g | 4% |
| Saturated fat C | 0.77 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 131 mg | 6% |
| Total carbohydrates C | 6.8 g | 2% |
| Dietary fiber C | 0.5 g | 2% |
| Total sugars C | 2.9 g | |
| Protein C | 1.1 g | 2% |
| Vitamin A C | 433 µg | 48% |
| Vitamin C C | 8 mg | 9% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.5 mg | 10% |
| Vitamin K C | 3.4 µg | 3% |
| Thiamin (B1) C | 0.047 mg | 4% |
| Riboflavin (B2) C | 0.11 mg | 8% |
| Niacin (B3) C | 0.59 mg | 4% |
| Vitamin B6 C | 0.075 mg | 4% |
| Folate (B9) C | 14 µg | 4% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 8.8 mg | 2% |
| Calcium C | 22 mg | 2% |
| Iron C | 0.84 mg | 5% |
| Magnesium C | 13 mg | 3% |
| Phosphorus C | 46 mg | 4% |
| Potassium C | 354 mg | 8% |
| Zinc C | 0.33 mg | 3% |
| Copper C | 0.13 mg | 15% |
| Selenium C | 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 7%
- Carbohydrates 48%
- Fat 45%
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)
- Fiber0.5 gin the lowest quarter of other red and orange vegetables (median 2.7 g)
- Sugars2.9 gin the lowest quarter of other red and orange vegetables (median 5 g)
- Saturated fat0.77 gbelow the median for other red and orange vegetables (median 0.81 g)
- Sodium131 mgbelow the median for other red and orange vegetables (median 154 mg)
- Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
- Water88.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.99 g |
|---|---|
| Polyunsaturated fat C | 0.79 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 | 0.7 g |
| SFA 4:0 C | 0.019 g |
| SFA 6:0 C | 0.014 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0.023 g |
| SFA 14:0 C | 0.075 g |
| SFA 16:0 C | 0.43 g |
| SFA 18:0 C | 0.15 g |
| MUFA 18:1 C | 0.94 g |
| PUFA 18:3 C | 0.09 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.021 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3,070 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,480 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 3,970 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 88.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 14 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, canned, cooked Cooked | 56 | 1.1 g | 7.9 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 |
|---|---|---|---|---|
| Spaghetti squash, cooked Cooked | 49 | 0.65 g | 6.3 g | 2.8 g |
| Peppers, red, cooked Cooked | 55 | 0.92 g | 6.7 g | 2.8 g |
| Winter squash, cooked, fat added Cooked | 59 | 0.87 g | 8.6 g | 2.9 g |
| Winter squash, cooked, no added fat Cooked | 37 | 0.89 g | 8.8 g | 0.35 g |
| Apples, frozen, unsweetened, heated Cooked | 47 | 0.29 g | 12 g | 0.33 g |
| Guava sauce, cooked Cooked | 36 | 0.32 g | 9.5 g | 0.14 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 52 kcal. 1 cup (230 g): about 120 kcal. 1 cup, mashed (250 g): about 130 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 2.4 g in 1 cup (230 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 6.8 g of total carbohydrates per 100 g, including 0.5 g of fiber and 2.9 g of sugars.
How much fat is in cooked pumpkin?
Cooked pumpkin contains 2.8 g of fat per 100 g, of which 0.77 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 (48% DV), copper (15% DV) and Vitamin E (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked pumpkin?
100 g contains 131 mg of sodium, 6% of the 2,300 mg Daily Value.
Does pumpkin have the same nutrition cooked and raw?
No. Per 100 g, pumpkin, cooked has 52 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 2709692. 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.