Food · Vegetables and Vegetable Products
Pumpkin nutrition facts
A typical portion of pumpkin (1 cup; 116 g, raw) has 30 calories and 1g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 15 calories (flowers, cooked, boiled, drained, with salt) to 56 (canned, cooked).
Nutrition Facts
* 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 for Pumpkin, raw, 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
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 cup weighs 116 g in USDA's record for Pumpkin, raw (FDC 168448); across 5 records of pumpkin USDA weighs it at 134 to 245 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 84% carbohydrate, 3% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 168448), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pumpkin USDA describes
Canned, cooked has the most calories per 100 g (56); the fewest: Flowers (15)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Pumpkin, raw | 26 | 1 g | 0.1 g | 1 mg |
| Pumpkin, canned, without salt | 34 | 1.1 g | 0.3 g | 5 mg |
| Pumpkin, canned, with salt | 34 | 1.1 g | 0.3 g | 241 mg |
| Pumpkin, flowers, cooked, boiled, drained, with salt | 15 | 1.1 g | 0.1 g | 242 mg |
| Pumpkin, canned, cooked | 56 | 1.1 g | 2.8 g | 13 mg |
| Pumpkin, cooked | 52 | 1.1 g | 2.8 g | 131 mg |
| Pumpkin, cooked, boiled, drained, without salt | 20 | 0.7 g | 0.1 g | 1 mg |
| Pumpkin, cooked, boiled, drained, with salt | 18 | 0.7 g | 0.1 g | 237 mg |
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 | % DV |
|---|---|---|---|
| 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 | % DV |
|---|---|---|---|
| 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.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in pumpkin?
30 in 1 cup (116 g) of raw; 15 to 56 per 100 g across USDA's descriptions.
How much protein is in pumpkin?
1g in 1 cup; 1 g per 100 g.
How much sodium is in pumpkin?
0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov