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Pumpkin Nutrition Facts: Is Pumpkin Good for You?
Raw pumpkin provides several vitamins and minerals for very few calories. It is high in vitamin A and is a good source of vitamin C and copper, while containing almost no fat or sodium. Whether pumpkin is a healthy choice depends on the portion size and how it’s prepared, as adding sugars or fats will alter its nutritional value. It can be part of a balanced diet that includes a variety of foods.
Per 100 g · Pumpkin, raw
What stands out in pumpkin
- High in vitamin A. A 100-gram serving of raw pumpkin provides 426 mcg of vitamin A, which is 47% of the Daily Value (DV).
- Good source of vitamin C and copper. The same 100-gram portion is a good source of vitamin C, with 10% of the DV, and copper, with 14% of the DV.
- Low in calories and fat. Raw pumpkin contains 26 calories and 0.1 grams of total fat per 100 grams. It is also free of cholesterol and saturated fat.
- Carbohydrates and minerals. A 100-gram serving has 6.5 grams of carbohydrates, 340 mg of potassium (7% DV), and 0.8 mg of iron (4% DV).
What to keep in mind
- Raw pumpkin is naturally very low in calories, fat, sodium, and sugar. The nutritional profile can change significantly based on preparation methods, as recipes often add fats or sugars.
Pumpkin nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 26 kcal | – |
| Protein | 1 g | 2% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Monounsaturated fat | 0.01 g | – |
| Polyunsaturated fat | 0.01 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 6.5 g | 2% |
| Dietary fiber | 0.5 g | 2% |
| Total sugars | 2.8 g | – |
| Water | 91.6 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 340 mg | 7% |
| Calcium | 21 mg | 2% |
| Iron | 0.8 mg | 4% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 44 mg | 4% |
| Zinc | 0.32 mg | 3% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.12 mg | 5% |
| Selenium | 0.3 mcg | 1% |
| Vitamin A (RAE) | 426 mcg | 47% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 1.1 mcg | 1% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Niacin (B3) | 0.6 mg | 4% |
| Vitamin B6 | 0.06 mg | 4% |
| Folate (DFE) | 16 mcg | 4% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 8.2 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Pumpkin by portion
The nutrition data for raw pumpkin is based on a 100-gram (about 3.5 ounces) serving. A common portion is one cup of 1-inch cubes, which weighs 116 grams. This amount contains about 30 calories, 7.5 grams of carbohydrates, and 1.2 grams of protein. It also provides 3.2 grams of total sugars and 0.6 grams of dietary fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup (1″ cubes) | 116 g | 30 | 1.2 g | 7.5 g | 0.6 g | 0.1 g |
How pumpkin compares with other vegetables
With 26 calories per 100 grams, raw pumpkin’s calorie count is similar to that of red bell pepper, eggplant, and spaghetti squash. Among the 38 vegetables in its group on this site, pumpkin’s vitamin A content ranks 6th highest. However, its dietary fiber content is among the lowest, ranking 37th out of 38. It also has one of the lowest amounts of sodium, ranking 38th. Its potassium level is relatively high compared to other vegetables in this group, ranking 12th.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Pumpkin | 26 | 1 g | 6.5 g | 0.5 g | 0.1 g |
| Red Bell Pepper | 26 | 0.99 g | 6 g | 2.1 g | 0.3 g |
| Eggplant | 25 | 0.98 g | 5.9 g | 3 g | 0.18 g |
| Cabbage | 25 | 1.3 g | 5.8 g | 2.5 g | 0.1 g |
| Spaghetti Squash | 27 | 0.66 g | 6.5 g | 1.4 g | 0.26 g |
Quick answers
How many calories are in a cup of pumpkin?
One cup of raw pumpkin, cut into 1-inch cubes, contains 30 calories.
How many carbs and sugars are in pumpkin?
A cup of raw pumpkin cubes has 7.5 grams of total carbohydrates. This amount includes 3.2 grams of total sugars and 0.6 grams of dietary fiber.
Is there much protein in pumpkin?
Pumpkin is low in protein. A one-cup serving of raw pumpkin cubes provides 1.2 grams of protein.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how pumpkin fits your situation.
Last updated October 21, 2026