Pumpkin
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 34 kcal |
| Protein | 1.0 g |
| Fat | 0.2 g |
| Carbs | 7.3 g |
Pumpkin is a large, orange-fleshed winter squash eaten raw in salads and slaws or, more commonly, roasted, puréed, and added to soups, stews, pies and baked goods. Per 100 g, raw pumpkin provides just 34 kcal, 1 g of protein, 0.2 g of fat, 7.3 g of carbohydrates and 1.1 g of dietary fibre, with 2.8 g of naturally occurring sugars. It is a notable source of vitamin A at 426 mcg per 100 g, alongside 16 mcg of vitamin K and 206 mg of potassium. No glycemic index value is available for raw pumpkin. It fits a wide range of dietary patterns, including vegan, vegetarian, gluten-free, dairy-free, keto, paleo, mediterranean and low-FODMAP.
How many calories in pumpkin?
Raw pumpkin contains 34 kcal per 100 g, making it one of the lower-calorie vegetables. A generous 200 g serving — roughly a cup of cubed pumpkin — comes to around 68 kcal.
How much vitamin A is in pumpkin?
Raw pumpkin provides 426 mcg of vitamin A per 100 g, derived largely from beta-carotene, which gives the flesh its characteristic orange colour. That figure represents a substantial portion of the typical adult daily reference intake of 700–900 mcg.
Is pumpkin keto-friendly?
Pumpkin is listed as keto-compatible, with only 7.3 g of carbohydrates and 2.8 g of sugars per 100 g. Portion size still matters on a strict ketogenic diet, but moderate amounts of pumpkin can fit within daily carb limits.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 34.0 kcal |
| Protein | 1.0 g |
| Fat | 0.20 g |
| Carbs | 7.3 g |
| Sugars | 2.8 g |
| Fiber | 1.1 g |
| Starch | 3.2 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.10 g |
| Monounsaturated | 0.013 g |
| Polyunsaturated | 0.015 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.018 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 26.0 mg |
| Iron | 0.80 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 35.0 mg |
| Potassium | 206 mg |
| Sodium | 5.0 mg |
| Zinc | 0.20 mg |
| Copper | 0.11 mg |
| Manganese | 0.13 mg |
| Selenium | 0.30 mcg |
| Iodine | 0.20 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 426 mcg |
| Retinol | 0 mcg |
| Vitamin C | 4.2 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.1 mg |
| Vitamin K | 16.0 mcg |
| Thiamin (B1) | 0.050 mg |
| Riboflavin (B2) | 0.054 mg |
| Niacin (B3) | 0.37 mg |
| Pantothenic acid (B5) | 0.40 mg |
| Vitamin B6 | 0.056 mg |
| Folate (B9) | 16.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 9.8 mg |
Other cooking states of Pumpkin
Roasted pumpkin (30 kcal).
