Pumpkin (raw) nutrition facts
Per 1 cup, cubed · 116 g
of a 2,000 cal day
- Protein1.2g13% of calories
- Carbs7.5g84% of calories
- Fat0.1g3% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Pumpkin (raw) (1 cup, cubed, 116 g) has 30 calories, with 1.2 g of protein, 7.5 g of carbohydrates and 0.1 g of fat. Most of its energy comes from carbs (84% of calories). It is high in Vitamin A (55% DV).
High in
20%+ of the daily value
- Vitamin A55%
Good source of
10–19% of the daily value
- Vitamin C12%
- Riboflavin (B2)10%
- Iron12%
- Copper16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, cubed (116 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 494 μg | 55% |
| Vitamin C | 10 mg | 12% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate (B9) | 19 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 10 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 1 mg | 12% |
| Potassium | 394 mg | 8% |
| Magnesium | 14 mg | 3% |
| Phosphorus | 51 mg | 7% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.1 mg | 6% |
| Selenium | 0.3 μg | 1% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha carotene | 4,659 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 3,596 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
50 calFarmer's Market Organic Pumpkin½ cup+20 cal
180 calReese's Pumpkins, White1 package+150 cal- 44 cal
Pumpkin (cooked, boiled, drained, salted)1 cup, mashed+14 cal - 49 calPumpkin (cooked, boiled, drained, unsalted)1 cup, mashed+19 cal
- 50 calSprouts Farmers Market Organic Pumpkin½ cup+20 cal
- 40 calKroger Pumpkin½ cup+10 cal
Burning 30 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 6minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 4minSwimming laps
Common questions
How many calories are in Pumpkin (raw)?
One serving of Pumpkin (raw) (1 cup, cubed) has 30 calories, which works out to 26 calories per 100 g. That is about 1.5% of a 2,000-calorie day.
Is Pumpkin (raw) high in protein?
Not especially. It has 1.2 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Pumpkin (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 84% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pumpkin (raw)?
1.2 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pumpkin (raw)?
3.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
