Pumpkin (canned, unsalted) nutrition facts
Per 1 cup · 245 g
of a 2,000 cal day
- Protein2.7g11% of calories
- Carbs20g82% of calories
- Fat0.7g7% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pumpkin (canned, unsalted) (1 cup, 245 g) has 83 calories, with 2.7 g of protein, 20 g of carbohydrates and 0.7 g of fat. Most of its energy comes from carbs (82% of calories). It is high in dietary fiber (25% DV), Vitamin A (212% DV) and Vitamin K (33% DV).
High in
20%+ of the daily value
- Dietary fiber25%
- Vitamin A212%
- Vitamin K33%
- Pantothenic acid20%
- Iron43%
- Copper29%
Good source of
10–19% of the daily value
- Vitamin C11%
- Vitamin E17%
- Riboflavin (B2)10%
- Vitamin B611%
- Potassium11%
- Magnesium13%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (245 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,906 μg | 212% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 39 μg | 33% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 29 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 24 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 64 mg | 6% |
| Iron | 3 mg | 43% |
| Potassium | 505 mg | 11% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 86 mg | 12% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.3 mg | 29% |
| Manganese | 0.4 mg | 16% |
| Selenium | 1 μg | 2% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 11,748 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 17,003 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 0.5 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 83 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 16minWalking (3.5 mph)
- 10minCycling (moderate)
- 7minRunning (6 mph)
- 12minSwimming laps
Common questions
How many calories are in Pumpkin (canned, unsalted)?
One serving of Pumpkin (canned, unsalted) (1 cup) has 83 calories, which works out to 34 calories per 100 g. That is about 4.2% of a 2,000-calorie day.
Is Pumpkin (canned, unsalted) high in protein?
Not especially. It has 2.7 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Pumpkin (canned, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 82% 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 (canned, unsalted)?
12 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pumpkin (canned, unsalted)?
8.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
