Nutrition facts · Vegetables
Calories in Pumpkin
Raw pumpkin has 26 calories per 100 g, and 1 cup of cubed pumpkin (116 g) has 30 calories. Most of those calories come from carbohydrates, with 6.5 g of carbs per 100 g compared with 1 g of protein and just 0.1 g of fat.
Calories come from: Carbs 84% · Fat 3% · Protein 13%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 26 kcal | 1 g | 6.5 g | 0.1 g |
| 1 cup, cubed | 116 g | 30 kcal | 1.2 g | 7.5 g | 0.1 g |
Full nutrition (Per 100 g)
| Calories | 26 kcal |
|---|---|
| Protein | 1 g |
| Carbohydrates | 6.5 g |
| of which sugars | 2.8 g |
| Fiber | 0.5 g |
| Fat | 0.1 g |
| of which saturated | 0.1 g |
| Sodium | 1 mg |
What changes the calories
- Cooking pumpkin without fat changes its weight as water is lost or absorbed, so 100 g of cooked pumpkin won't match 100 g raw.
- Roasting or sautéing pumpkin in oil or butter adds the calories of whatever fat it absorbs.
- Canned pumpkin purée is denser than fresh raw pumpkin, while pumpkin pie filling usually includes added sugar, so both differ from the raw figure.
- The rind and seeds are usually removed before eating, so weighing a whole pumpkin overstates the edible portion.
Tips for logging it accurately
- Weigh pumpkin after peeling and seeding, and log it in the form you weighed it (raw or cooked).
- Log any oil, butter, sugar, maple syrup or cream added during cooking as separate entries.
- In BerryFit, you can snap a photo of a pumpkin dish to log it, then adjust the portion and add any toppings you used.
Log Pumpkin in seconds
Snap a photo of your meal or search for Pumpkin in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of pumpkin?
One cup of cubed raw pumpkin (116 g) has 30 calories, with 7.5 g of carbs, 1.2 g of protein and 0.1 g of fat.
Is pumpkin high in carbs?
Raw pumpkin has 6.5 g of carbs per 100 g, including 0.5 g of fiber and 2.8 g of sugar. Carbs make up most of its calories, but the total amount per serving is modest.
Does roasted pumpkin have more calories than raw?
Roasting on its own doesn't add calories, but pumpkin loses water as it cooks, so a gram of roasted pumpkin holds more calories than a gram of raw. Any oil used for roasting adds its own calories too.
How does pumpkin compare to other vegetables?
At 26 calories per 100 g, raw pumpkin is on par with bell pepper (26) and close to eggplant, cabbage and arugula (25 each).
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Pumpkin, raw, FDC ID 168448); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
