Vegetable
Pumpkin (raw) Nutrition Facts
USDA description: Pumpkin, raw
Per 100 g, Pumpkin (raw) provides 26 calories. A typical portion, 1 cup (116 g), has 30 calories, 1.2 g protein, 7.5 g carbs and 0.1 g fat.
- calories
- 26
- protein
- 1 g
- carbs
- 6.5 g
- fat
- 0.1 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 261% | 1 g2% | 6.5 g2% | 0.1 g<1% | 0.5 g2% | 2.8 g |
| 1 cup1" cubes · 116 g | 302% | 1.2 g2% | 7.5 g3% | 0.1 g<1% | 0.6 g2% | 3.2 g |
Calories in kcal. n/r = not reported for this food.
Raw, cooked and other forms
Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.
| Form (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin (raw) (this page) | 26 | 1 g | 6.5 g | 0.1 g |
| Pumpkin (cooked, boiled, drained, with salt) | 18 | 0.7 g | 4.3 g | 0.1 g |
| Pumpkin (cooked, boiled, drained, without salt) | 20 | 0.7 g | 4.9 g | 0.1 g |
How Pumpkin ranks among vegetables
Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 1 g#96 of 126 vegetables | 7.7 g#83 of 126 vegetables |
| Fiber | 0.5 g#111 of 115 vegetables | 3.8 g#107 of 115 vegetables |
| Potassium | 340 mg#29 of 126 vegetables | 2,615 mg#20 of 126 vegetables |
| Calcium | 21 mg#77 of 126 vegetables | 162 mg#59 of 126 vegetables |
| Iron | 0.8 mg#56 of 126 vegetables | 6.2 mg#30 of 126 vegetables |
| Magnesium | 12 mg#97 of 125 vegetables | 92 mg#73 of 125 vegetables |
| Vitamin C | 9 mg#84 of 123 vegetables | 69 mg#61 of 123 vegetables |
| Vitamin A | 426 µg#19 of 117 vegetables | 3,277 µg#13 of 117 vegetables |
Macronutrient Breakdown
Compared with the median of vegetables
Per 100 g; median of the 125 vegetables with a value.
- Calories
- Pumpkin: 26 kcalmedian: 33 kcal
- Protein
- Pumpkin: 1 gmedian: 1.8 g
- Carbs
- Pumpkin: 6.5 gmedian: 7.1 g
- Fat
- Pumpkin: 0.1 gmedian: 0.3 g
- Fiber
- Pumpkin: 0.5 gmedian: 2.3 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (116 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.1 g | <1% | 0.1 g | <1% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 1 mg | <1% | 1.2 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 21 mg | 2% | 24 mg | 2% |
| Iron | 0.8 mg | 4% | 0.93 mg | 5% |
| Potassium | 340 mg | 7% | 394 mg | 8% |
| Vitamin A (RAE) | 426 µg | 47% | 494 µg | 55% |
| Vitamin C | 9 mg | 10% | 10 mg | 12% |
| Vitamin E | 1.1 mg | 7% | 1.2 mg | 8% |
| Vitamin K | 1.1 µg | 1% | 1.3 µg | 1% |
| Thiamin (B1) | 0.05 mg | 4% | 0.06 mg | 5% |
| Riboflavin (B2) | 0.11 mg | 8% | 0.13 mg | 10% |
| Niacin (B3) | 0.6 mg | 4% | 0.7 mg | 4% |
| Vitamin B6 | 0.06 mg | 4% | 0.07 mg | 4% |
| Folate (approx.) | 16 µg | 4% | 19 µg | 5% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 44 mg | 4% | 51 mg | 4% |
| Magnesium | 12 mg | 3% | 14 mg | 3% |
| Zinc | 0.32 mg | 3% | 0.37 mg | 3% |
| Selenium | 0.3 µg | 1% | 0.35 µg | 1% |
| Copper | 0.13 mg | 14% | 0.15 mg | 16% |
| Manganese | 0.13 mg | 5% | 0.14 mg | 6% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 168448 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.