TempoLife › Calorie database › Vegetables › Pumpkin
Pumpkin calories and nutrition facts
100 grams of pumpkin contains 20 calories, with 0.7 g of protein, 4.9 g of carbohydrate and 0.1 g of fat. It provides 1.1 g of fiber and 2.1 g of sugar per 100 g. Most of its calories come from carbohydrate.
Pumpkin flesh is closer to melon than to potato — 92% water and just 26 kcal per 100 g, so a whole cup of mash costs about 49 calories. Its sweetness concentrates in roasting. The pie, the spiced latte and the seeds each play by their own rules; the vegetable itself is nearly free.
Where the calories come from
Protein 12% Carbs 84% Fat 4%
How pumpkin compares
Per 100 g, against the closest vegetables in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin | 20 kcal | 0.7 g | 4.9 g | 0.1 g |
| Frozen summer squash | 20 kcal | 0.8 g | 4.8 g | 0.1 g |
| Cardoon, cooked | 20 kcal | 0.8 g | 4.7 g | 0.1 g |
| Pickled ginger root | 20 kcal | 0.3 g | 4.8 g | 0.1 g |
| Green bell pepper | 20 kcal | 0.9 g | 4.6 g | 0.2 g |
Nutrition facts for pumpkin
| Nutrient | Per 100 g | Per 1 cup |
|---|---|---|
| Calories | 20 kcal | 49 kcal |
| Protein | 0.7 g | 2 g |
| Carbohydrate | 4.9 g | 12 g |
| Fat | 0.1 g | 0 g |
| Fiber | 1.1 g | 3 g |
| Sugar | 2.1 g | 5 g |
| Saturated fat | 0 g | 0 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for pumpkin — per 100 g and per portion.
Vitamins and minerals in pumpkin
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin A | 288 µg | 32% |
| Copper | 0.09 mg | 10% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Potassium | 230 mg | 5% |
| Vitamin C | 4.7 mg | 5% |
| Vitamin E | 0.8 mg | 5% |
| Manganese | 0.09 mg | 4% |
| Iron | 0.57 mg | 3% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common pumpkin servings
How many calories in a portion of pumpkin — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 20 kcal | 1 g | 5 g | 0 g |
| 1 cup, mashed (245 g) | 49 kcal | 2 g | 12 g | 0 g |
Log pumpkin in one tap
TempoLife lets you search this food, pick your portion and save it to a private daily diary — or snap a photo of the whole meal and edit the estimate. Free to start.
Frequently asked questions
How many calories are in pumpkin?
Pumpkin has 20 calories per 100 grams. A typical serving of 1 cup (245 g) has about 49 calories.
How much protein is in pumpkin?
Pumpkin contains 0.7 g of protein per 100 g, or about 2 g per 1 cup.
How much sugar is in pumpkin?
Pumpkin contains 2.1 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is pumpkin low in carbs?
Yes by the numbers: Pumpkin has 4.9 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Are these pumpkin calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #168449 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
