Pumpkin
Raw
30 calories, 1.2 grams protein, 7.5 grams carbohydrate, and 0.1 grams fat for 1 serving · 116 g.
Nutrition overview
1 serving · 116 g · Raw
Pumpkin provides 30 calories, 1.2 g protein, 7.5 g carbs, and 0.1 g fat per 1 serving · 116 g.
30
calories
Protein
1.2g
Carbs
7.5g
Fat
0.1g
Nutrition facts
Complete nutrition
| Nutrient | Amount |
|---|---|
| Macronutrients | |
| Protein | 1.2 g |
| Total fat | 0.1 g |
| Total carbohydrate (by difference) | 7.5 g |
| Dietary fiber | 0.6 g |
| Total sugars | 3.2 g |
| Minerals | |
| Calcium | 24.4 mg |
| Iron | 0.93 mg |
| Magnesium | 13.9 mg |
| Phosphorus | 51.0 mg |
| Potassium | 394.4 mg |
| Sodium | 1.2 mg |
| Zinc | 0.37 mg |
| Copper | 0.15 mg |
| Manganese | 0.15 mg |
| Selenium | 0.3 mcg |
| Vitamins | |
| Vitamin A, RAE | 494.2 mcg |
| Vitamin C | 10.4 mg |
| Vitamin D (D2 + D3) | 0.0 mcg |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin K1 (phylloquinone) | 1.3 mcg |
| Thiamin (B1) | 0.06 mg |
| Riboflavin (B2) | 0.13 mg |
| Niacin (B3) | 0.70 mg |
| Pantothenic acid (B5) | 0.35 mg |
| Vitamin B6 | 0.07 mg |
| Folate, DFE | 18.6 mcg |
| Vitamin B12 | 0.0 mcg |
| Other essential nutrient | |
| Choline, total | 9.5 mg |
Practical calorie guide
Calories by serving size
One cup (1" cubes) of pumpkin (116 g) has 30 calories.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ¼ serving | 29 g | 8 | 0.3 g | 1.9 g | 0.0 g |
| ½ serving | 58 g | 15 | 0.6 g | 3.8 g | 0.1 g |
| 1 serving | 116 g | 30 | 1.2 g | 7.5 g | 0.1 g |
| 2 servings | 232 g | 60 | 2.3 g | 15.1 g | 0.2 g |
Calories by variety and preparation
Compare the default source-backed serving for each available variety or preparation.
| Variety or preparation | Serving | Per serving | Per 100 g |
|---|---|---|---|
| Pumpkin · Raw | 1 cup (1" cubes) · 116 g | 30 cal | 26 cal |
| Acorn squash · Raw | 1 cup cubed · 140 g | 59 cal | 42 cal |
| Butternut squash · Raw | 1 cup cubed · 140 g | 58 cal | 42 cal |
| Delicata squash · Raw | 100 g reference | 35 cal | 35 cal |
| Pumpkin · Canned | 1 cup · 245 g | 83 cal | 34 cal |
| Pumpkin · Cooked, boiled | 1 cup mashed · 245 g | 49 cal | 20 cal |
| Spaghetti squash · Raw | 1 cup cubes · 101 g | 31 cal | 31 cal |
View data sources
Nutrition records and methodology
View data sources
Nutrition records and methodology
Primary calorie record
Pumpkin, raw
USDA FoodData Central SR Legacy
Record 168448 · 98% match
- Reported
- 29
- Estimated
- 0
- Assumed zero
- 0
- Calculated
- 0
Contributing sources
- Open source
USDA FoodData Central SR Legacy
USDA Agricultural Research Service · Final release / 2018-04 · CC0 1.0 / United States public domain
Detailed source and derivation status is retained for every nutrient in this profile.
Keep exploring
Foods related to winter squash
Breadfruit
Starchy Vegetables, Roots and Tubers
227cal / serving220 g
Cassava
Starchy Vegetables, Roots and Tubers
330cal / serving206 g
Celeriac
Starchy Vegetables, Roots and Tubers
66cal / serving156 g
Jerusalem artichoke
Starchy Vegetables, Roots and Tubers
110cal / serving150 g
Jicama
Starchy Vegetables, Roots and Tubers
250cal / serving659 g
Lotus root
Starchy Vegetables, Roots and Tubers
85cal / serving115 g