Calories in pumpkin
Raw. 26 kcal (109 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Raw pumpkin is about 92% water, which keeps it at 26 kcal (109 kJ) per 100 g, mostly from natural sugars and starch. It contains almost no fat or protein. Its orange colour comes from beta-carotene, which the body converts to vitamin A, making pumpkin one of the best vegetable sources of that vitamin.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 116 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 30 kcal | – |
| Energy | 126 kJ | – |
| Protein | 1.2 g | 2% |
| Total fat | 0.1 g | <1% |
| Saturated | 0.06 g | <1% |
| Monounsaturated | 0.02 g | – |
| Polyunsaturated | 0.01 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 7.5 g | 3% |
| Sugars | 3.2 g | – |
| Fibre | 0.6 g | 2% |
| Water | 106.3 g | – |
| Vitamins | ||
| Vitamin A | 494.2 µg | 55% |
| Vitamin C | 10.4 mg | 12% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 1.3 µg | 1% |
| Thiamin (B1) | 0.058 mg | 5% |
| Riboflavin (B2) | 0.128 mg | 10% |
| Niacin (B3) | 0.696 mg | 4% |
| Pantothenic acid (B5) | 0.346 mg | 7% |
| Vitamin B6 | 0.071 mg | 4% |
| Folate | 18.6 µg | 5% |
| Choline | 9.5 mg | 2% |
| Minerals | ||
| Calcium | 24.4 mg | 2% |
| Iron | 0.928 mg | 5% |
| Magnesium | 13.9 mg | 3% |
| Phosphorus | 51 mg | 4% |
| Potassium | 394.4 mg | 8% |
| Sodium | 1.2 mg | <1% |
| Zinc | 0.371 mg | 3% |
| Copper | 0.147 mg | 16% |
| Manganese | 0.145 mg | 6% |
| Selenium | 0.348 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup, cubes | 116 | 30 | 126 | 1.2 | 7.5 | 0.1 |
Things worth knowing
- One cup of raw cubes (116 g) has 30 kcal / 126 kJ and about 494 µg of vitamin A, more than half the 900 µg Daily Value.
- Boiled and drained pumpkin lists 20 kcal per 100 g, while canned pumpkin purée, being denser, has 34 kcal and 778 µg of vitamin A. Sweetened pumpkin pie mix is a different product.
- In Australia and the UK, "pumpkin" often means varieties such as butternut. Raw butternut squash lists 45 kcal per 100 g, so values differ by variety.
- Roasting with oil or making soup with cream changes the total far more than the pumpkin itself, which contributes very little energy.
Converting these figures
One 1 cup, cubes of pumpkin is 30 kcal, which is 126 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 919 g of pumpkin to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11422. Values are averages; individual samples vary with variety, growing conditions, and preparation.