QUICK ANSWER
How many calories are in pumpkin?
Raw pumpkin provides 26 kcal per 100 g. Scale from the edible portion and keep other states separate.
26 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Pumpkin nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 26 kcal
- Protein
- 1 g
- Carbohydrate
- 6.5 g
- Fat
- 0.1 g
- Fibre
- 0.5 g
- Vitamin A
- 426 µg RAE
- Potassium
- 340 mg
- Vitamin C
- 9 mg
Source: USDA FoodData Central SR Legacy record 168448. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
1 g per 100 g. From Pumpkin, raw.
Carbohydrate
6.5 g per 100 g. From Pumpkin, raw.
Fat
0.1 g per 100 g. From Pumpkin, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where pumpkin fits in a varied eating pattern.
Vitamin A
426 µg RAE per 100 g in the selected USDA record.
Potassium
340 mg per 100 g in the selected USDA record.
Vitamin C
9 mg per 100 g in the selected USDA record.
Vitamin E
1.06 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw flesh
Selected reference.
Boiled, no salt
Mapped separately from raw pumpkin.
Boiled or canned, with salt
Choose the matching salt state.
Pumpkin pie or soup
Use the complete recipe, including fat, milk, sugar and crust.
PRACTICAL CONTEXT
How pumpkin can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 26 kcal per 100 g, the 50 g example is 13 kcal.
Fibre check
The selected record lists 0.5 g fibre per 100 g.
Protein check
The selected record lists 1 g protein per 100 g.
Best logging move
Weigh edible flesh only and use a cooked, canned or recipe entry when raw cubes are not what was eaten.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep whole pumpkin in a cool, dry place.
After opening or cutting
Keep cut or cooked pumpkin covered and chilled.
Prepare
Use a clean knife and board and exclude rind and seeds from this flesh entry.
Safety boundary
Discard mouldy or leaking pumpkin; the nutrient record does not establish storage duration.
PHOTO LOGGING
How to log pumpkin more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Pumpkin, raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Pumpkin calorie and nutrition questions
How many calories are in 100 g of pumpkin?
26 kcal in the selected Pumpkin, raw record.
How much fibre is in pumpkin?
0.5 g per 100 g in the selected record.
Which pumpkin state does this page use?
Pumpkin, raw. Preparation and edible state are part of the answer.
Is canned pumpkin the same as raw pumpkin?
No. Canned pumpkin with and without salt has separate mapped records.
How are the portion calories calculated?
Each portion is scaled from 26 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Pumpkin, raw, per 100 g edible portion. Numeric nutrition and named-portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 168448 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.