How Many Calories in Pumpkin? Nutrition Facts & Macros
A cup of cubed pumpkin (116 g) has 30 calories
Protein 1.2g · Carbs 7.5g · Fat 0.1g
Pumpkin is a versatile fall vegetable with remarkably low calorie density — just 26 kcal per 100 g. Its orange color comes from beta-carotene, a precursor to vitamin A. Pumpkin works in soups, pies, roasted dishes, and even smoothies. Pumpkin seeds are a separate superfood with their own impressive nutrient profile. Raw pumpkin is about 92% water by weight.
109 kJ · per 100g · Water: 91.6 g
Calorie Calculator: Pumpkin (Raw)
116 g Pumpkin (Raw) contains 30 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cubed (116 g) | 30 kcal | 1.2g | 7.5g | 0.1g |
| 1 slice (55 g) | 14 kcal | 0.6g | 3.6g | 0.1g |
| 100 grams | 26 kcal | 1g | 6.5g | 0.1g |
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Pumpkin (Raw) — Nutrition Facts
| Pumpkin (Raw) | per 100g |
|---|---|
| Calories | 26 kcal |
| Protein | 1 g |
| Fat | 0.1 g |
| Carbs | 6.5 g |
| Fiber | 0.5 g |
| Sugar | 2.76 g |
| Sodium | 1 mg |
| Potassium | 340 mg |
| Magnesium | 12 mg |
| Phosphorus | 44 mg |
| Vitamin C | 9 mg |
| Vitamin B6 | 0.061 mg |
| Folate | 16 mcg |
| Manganese | 0.125 mg |
| Water | 91.6 g |
Source: USDA FoodData Central (FDC ID: 168448) · Data verified April 2026
Variations
Fresh raw pumpkin
26 kcal per 100 g — the default baseline. Fresh raw pumpkin flesh, peeled and seeded. Protein 1.0 g, carbs 6.5 g, fat 0.1 g per 100 g. Ideal for soups and smoothies where you cook it yourself. Contains 91.6% water.
Canned pumpkin puree (no sugar added)
~34 kcal per 100 g — slightly more concentrated than raw pumpkin due to water reduction during processing. Protein 1.1 g, carbs 8.1 g, fat 0.3 g per 100 g. Convenient for baking, smoothies, and sauces. Make sure to buy plain pumpkin puree — not 'pumpkin pie filling' which contains added sugar and spices (110 kcal/100 g).
Roasted pumpkin
~35 kcal per 100 g — slightly more than raw due to water evaporation during roasting. Roasting caramelizes the natural sugars, enhancing sweetness without adding calories. No oil needed — pumpkin's natural moisture is sufficient. A popular and satisfying preparation method. Add cinnamon or nutmeg for extra flavor.
Dietary Perspectives
For Weight Loss
Pumpkin is excellent for weight loss — at just 26 kcal per 100 g, it is one of the lowest-calorie vegetables. A full cup of cubed pumpkin (116 g) has only 30 kcal. Its high water content (92%) provides volume and helps you feel full. Pumpkin soup is a diet staple — filling, warm, and low calorie. Roasted pumpkin chunks make a satisfying side dish. Watch out for pumpkin pie (323 kcal/100 g) and pumpkin spice lattes full of sugar.
For Athletic Performance
Pumpkin provides 340 mg of potassium per 100 g — a useful electrolyte for active individuals. Beta-carotene (vitamin A precursor) supports immune function during heavy training. However, at only 26 kcal per 100 g, pumpkin is not an energy source — it is purely a nutrient-dense side dish. Canned pumpkin puree is convenient for smoothies and post-workout baking (protein pancakes, muffins). Combine with higher-calorie carb sources for training fuel.
For Keto
Pumpkin is moderately keto-friendly — 6.0 g net carbs per 100 g (6.5 g carbs minus 0.5 g fiber). A cup of cubed pumpkin (116 g) has about 7 g net carbs — manageable on keto but takes up a fair chunk of your daily carb budget. Better than sweet potato (18.1 g net) but higher than zucchini (2.1 g) or cauliflower (3.0 g). Use pumpkin in keto soup, keto pumpkin muffins (with almond flour), or roasted as a side dish. Keep portions moderate to stay within your carb target.
Frequently Asked Questions
How many calories are in pumpkin?
Raw pumpkin has just 26 calories per 100 g. A cup of cubed pumpkin (116 g) contains about 30 calories. This makes pumpkin one of the lowest-calorie vegetables available. Canned pumpkin puree (no sugar added) has about 34 kcal per 100 g due to slight concentration. Avoid pumpkin pie filling — it contains added sugar and has around 110 kcal per 100 g.
Is pumpkin healthy?
Pumpkin is very healthy. It provides 340 mg of potassium per 100 g, 9 mg of vitamin C, and is a good source of beta-carotene (the pigment that gives it its orange color). Beta-carotene converts to vitamin A in your body, supporting eye health and immune function. It also contains manganese (0.125 mg), phosphorus (44 mg), and magnesium (12 mg) — all for just 26 calories.
How many carbs are in pumpkin?
Raw pumpkin has 6.5 g of carbohydrates per 100 g, with 0.5 g of fiber and 2.76 g of sugar. A cup of cubed pumpkin (116 g) contains about 7.5 g of total carbs. Net carbs are 6.0 g per 100 g (6.5 g minus 0.5 g fiber). This is significantly lower than sweet potato (20.1 g) and butternut squash (11.7 g).
Is pumpkin good for weight loss?
Pumpkin is excellent for weight loss. At only 26 kcal per 100 g, it is one of the lowest-calorie vegetables. A full cup of cubed pumpkin (116 g) has just 30 calories. Its high water content (92%) provides volume and helps you feel full. Pumpkin soup is a diet staple — filling, warm, and low calorie. Roasted pumpkin chunks make a satisfying side dish. Avoid pumpkin pie (323 kcal/100 g) and pumpkin spice lattes with added sugar.
Is pumpkin keto-friendly?
Pumpkin is moderately keto-friendly with 6.0 g net carbs per 100 g (6.5 g carbs minus 0.5 g fiber). A cup of cubed pumpkin (116 g) has about 7 g net carbs — manageable within a daily keto budget. It is much better than sweet potato (17.1 g net carbs) but higher than zucchini (2.1 g) or cauliflower (3.0 g). Use it in keto soups or roasted as a side, and keep portions moderate.
Pumpkin vs sweet potato — which has fewer calories?
Pumpkin has significantly fewer calories: 26 kcal per 100 g vs 86 kcal per 100 g for sweet potato. That means pumpkin has roughly one-third the calories. Pumpkin also has far fewer carbs (6.5 g vs 20.1 g) and more water (92% vs 77%). Sweet potato wins on fiber (3 g vs 0.5 g) and vitamin A content. Both are nutritious — pumpkin is the better choice for low-calorie diets.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin (Raw) | 26 | 1g | 6.5g | 0.1g |
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
| Cauliflower (Raw) | 25 | 1.92g | 4.97g | 0.28g |
| Carrot | 41 | 0.93g | 9.58g | 0.24g |
| Zucchini (Raw) | 17 | 1.21g | 3.11g | 0.32g |
per 100g
Pumpkin has only 26 kcal per 100 g — roughly one-third the calories of sweet potato (86 kcal) and less than butternut squash (45 kcal). It has fewer carbs (6.5 g) than both, making it one of the lightest winter squash varieties.
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