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Pumpkin Calories and nutrition facts · Vegetables

13 kcal per serving (85 g)
Carbs
1.7 g
Fibre
1.7 g
Sugars
1.4 g
Protein
0.64 g
Fat
0.09 g
16 kcal per 100 g
Carbs
2 g
Fibre
2 g
Sugars
1.7 g
Protein
0.75 g
Fat
0.1 g

Where the calories come from

Protein 25% Carbs 67% Fat 8%

Pumpkin has 13 kcal per serving (85 g), with 1.7 g carbs, 1.7 g fibre, 0.64 g protein and 0.09 g fat. 100 g has 16 kcal.

Share of your daily needs in one serving

Diet tags

Cholesterol reduced Egg free Gluten free Lacto-ovo vegetarian Lactose free Lacto vegetarian Low protein Milk free Low gluten No added salt Soy free Unsweetened Vegan

Last updated October 26, 2026 · Where the data comes from

Get to know pumpkin in Nutriely

These numbers are one piece of the puzzle. Nutriely shows what it adds to your whole day, how much of it fits before a limit like saturated fat or sodium, and which foods fill the gaps it leaves.

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Other forms of pumpkin

How it compares with other vegetables

Per 100 g, against the 97 vegetables in our catalog.

  • Calories 16 kcal · typical 31 kcal

    Fewer calories than 89% of vegetables.

  • Vitamin K 1.1 µg · typical 40 µg

    Less vitamin K than 85% of vegetables.

  • Vitamin C 8 mg · typical 21.8 mg

    Less vitamin C than 72% of vegetables.

  • Folate 22 µg · typical 51.3 µg

    Less folate than 78% of vegetables.

  • Vitamin A 368 µg · typical 50 µg

    More vitamin A than 89% of vegetables.

  • Protein 0.75 g · typical 1.8 g

    Less protein than 89% of vegetables.

The bar shows this food; the line marks the typical (median) value of the category.

Learn about pumpkin

What are the health benefits of pumpkin?

Pumpkin is a nutrient-dense food that is rich in vitamins, particularly vitamin A, C, and E, as well as minerals like potassium and fiber. These nutrients contribute to eye health, immune function, skin health, and heart health. Additionally, the antioxidant properties of pumpkin can help reduce the risk of chronic diseases.

What are the health risks associated with consuming pumpkin?

Pumpkins are generally safe to consume and are not known to pose significant health risks for most people. However, in rare cases, some individuals may experience allergic reactions to pumpkin. Additionally, people with certain health conditions, such as kidney stones, may need to moderate their intake of foods high in oxalates, including pumpkin seeds.

Nutrients in pumpkin

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Pumpkin in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely BLS Fineli USDA
Energy (kcal) 16 36 16 26
Protein (g) 0.75 1.1 0.75 1
Fat (g) 0.1 0.13 0.1 0.1
Carbohydrates (g) 2 5.81 2 6
Sugars (g) 1.7 5.1 1.7 2.76
Fibre (g) 2 3.43 2 0.5

Compare every nutrient across databases

Switch between Nutriely, BLS, Fineli and USDA for all the vitamins, minerals and amino acids of pumpkin in the Nutriely app.

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BLS: “Pumpkin (C. pepo) raw” · Fineli: “Pumpkin” · USDA: “Pumpkin, raw”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

Similar vegetables

Closest in calories first.

Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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