USDA reference food · Vegetables and Vegetable Products

Pumpkin, raw

1 cup of pumpkin, raw (116 g) has 30 calories, 1g of protein, 0g of fat and less than 1g of fiber (USDA FoodData Central, SR Legacy, FDC 168448). It is one of 8 USDA descriptions of pumpkin.

FoodData Central 168448, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (116g)

AmountPortion

Amount per serving

Calories30

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 8g3%

Dietary Fiber <1g2%

Total Sugars 3g

Includes Added Sugars not declared

Protein 1g2%

Vitamin D 0mcg0%

Calcium 20mg2%

Iron 0.9mg5%

Potassium 390mg8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 1g; more than 16% of 8,218 USDA reference foods
Calories per 100 g: 26; more than 6% of reference foods
Fiber per 100 g: 0.5g; more than 51% of reference foods

What a portion gives you

Fiber less than 1g2%

Protein 1g2%

Potassium 390mg8%

Calcium 20mg2%

Iron 0.9mg5%

Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 168448); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin A494 µg RAE in 1 cup (116 g), 55% of the Daily Value
Copper0.1 mg in 1 cup (116 g), 16% of the Daily Value
Vitamin C10 mg in 1 cup (116 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 168448), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 84% carbohydrate, 3% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	26.0	6%
Protein	1.00 g	16%
Total fat	0.10 g	7%
Carbohydrate	6.50 g	47%
Fiber	0.50 g	51%
Total sugars	2.76 g	59%
Sodium	1.00 mg	4%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (88)

The portion is 1 cup (116 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.16 g	1.00 g	2%
Total lipid (fat)	0.12 g	0.10 g	0%
Carbohydrate, by difference	7.54 g	6.50 g	3%
Ash	0.93 g	0.80 g
Energy	30.2 kcal	26.0 kcal
Alcohol, ethyl	0 g	0 g
Water	106 g	91.6 g
Total Sugars	3.20 g	2.76 g
Fiber, total dietary	0.58 g	0.50 g	2%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.060 g	0.052 g	0%
Fatty acids, total monounsaturated	0.015 g	0.013 g
Fatty acids, total polyunsaturated	0.0058 g	0.0050 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	24.4 mg	21.0 mg	2%
Iron, Fe	0.93 mg	0.80 mg	5%
Magnesium, Mg	13.9 mg	12.0 mg	3%
Phosphorus, P	51.0 mg	44.0 mg	4%
Potassium, K	394 mg	340 mg	8%
Sodium, Na	1.16 mg	1.00 mg	0%
Zinc, Zn	0.37 mg	0.32 mg	3%
Copper, Cu	0.15 mg	0.13 mg	16%
Manganese, Mn	0.14 mg	0.13 mg	6%
Selenium, Se	0.35 µg	0.30 µg	1%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	494 µg	426 µg	55%
Carotene, beta	3,596 µg	3,100 µg
Carotene, alpha	4,659 µg	4,016 µg
Vitamin E (alpha-tocopherol)	1.23 mg	1.06 mg	8%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1,740 µg	1,500 µg
Vitamin C, total ascorbic acid	10.4 mg	9.00 mg	12%
Thiamin	0.058 mg	0.050 mg	5%
Riboflavin	0.13 mg	0.11 mg	10%
Niacin	0.70 mg	0.60 mg	4%
Pantothenic acid	0.35 mg	0.30 mg
Vitamin B-6	0.071 mg	0.061 mg	4%
Folate, total	18.6 µg	16.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	9.51 mg	8.20 mg	2%
Vitamin K (phylloquinone)	1.28 µg	1.10 µg	1%
Folic acid	0 µg	0 µg
Folate, food	18.6 µg	16.0 µg
Folate, DFE	18.6 µg	16.0 µg	5%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.014 g	0.012 g
Threonine	0.034 g	0.029 g
Isoleucine	0.036 g	0.031 g
Leucine	0.053 g	0.046 g
Lysine	0.063 g	0.054 g
Methionine	0.013 g	0.011 g
Cystine	0.0035 g	0.0030 g
Phenylalanine	0.037 g	0.032 g
Tyrosine	0.049 g	0.042 g
Valine	0.041 g	0.035 g
Arginine	0.063 g	0.054 g
Histidine	0.019 g	0.016 g
Alanine	0.032 g	0.028 g
Aspartic acid	0.12 g	0.10 g
Glutamic acid	0.21 g	0.18 g
Glycine	0.031 g	0.027 g
Proline	0.030 g	0.026 g
Serine	0.051 g	0.044 g

Fatty acids (20)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0.0012 g	0.0010 g
SFA 14:0	0.0070 g	0.0060 g
SFA 16:0	0.043 g	0.037 g
SFA 18:0	0.0035 g	0.0030 g
MUFA 18:1	0.0070 g	0.0060 g
PUFA 18:2	0.0023 g	0.0020 g
PUFA 18:3	0.0035 g	0.0030 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0070 g	0.0060 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
Phytosterols	13.9 mg	12.0 mg

Source: USDA FoodData Central, FDC 168448: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat pumpkin

USDA lists 8 preparations of pumpkin. The pumpkin page puts them side by side, per 100 g and per portion.

Compare every pumpkin preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov