Vegetables
Pumpkin nutrition facts
A 1 undetermined cup, mashed (245 g) serving of pumpkin provides 44 calories, 2 g protein, 11 g carbohydrate, and 0 g fat — about 14% of its calories from protein, 83% from carbohydrate, and 3% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup, mashed (245 g) | Per 100 g |
|---|---|---|
| Calories | 44 | 18 |
| Protein | 2 g | 1 g |
| Total carbohydrate | 11 g | 4 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (245 g)
- Vitamin C
- 11.5 mg
- Vitamin A (RAE)
- 706 mcg
- Vitamin E
- 1.96 mg
- Vitamin K
- 1.96 mcg
- Thiamin (B1)
- 0.08 mg
- Riboflavin (B2)
- 0.19 mg
- Niacin (B3)
- 1.01 mg
- Vitamin B6
- 0.11 mg
- Folate (DFE)
- 22.1 mcg
- Magnesium
- 22.1 mg
- Phosphorus
- 73.5 mg
- Zinc
- 0.56 mg
- Copper
- 0.22 mg
- Manganese
- 0.22 mg
- Selenium
- 0.49 mcg
Photo by Bruno Kelzer on Unsplash
Selecting, storing & prepping pumpkin
- Selecting
- Choose a pumpkin that feels heavy for its size with a hard, unblemished rind and a dry, intact stem.
- Storing
- A whole pumpkin keeps for 1–3 months in a cool, dry spot; once cut, refrigerate and use within about a week. Cooked or pureed pumpkin freezes well for up to a year.
- Prepping
- Roasting the seeds along with the flesh, rather than discarding them, turns them into a crunchy snack — just rinse off the pulp first and toss with a little oil and salt before baking.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup, mashed (245 g), pumpkin is an excellent source of Vitamin A and Copper and a good source of Riboflavin, Vitamin C, Vitamin E, Potassium, and Dietary Fiber.
Relatively high in Sodium per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined cup, mashed (245 g) serving.
Key metrics
Nutrient density
Per 100 kcal, pumpkin delivers about 17% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin A than 93% of foods · 79% of vegetables
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to pumpkin by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in pumpkin?
- A 1 undetermined cup, mashed (245 g) serving of pumpkin has about 44 calories. Per 100 g, it has 18 calories — a very low calorie density.
- How much protein is in pumpkin?
- Pumpkin provides about 2 g of protein per 1 undetermined cup, mashed (245 g) serving.
- What are the macros in pumpkin?
- Per serving, pumpkin has roughly 2 g protein, 11 g carbohydrate, and 0 g fat. By calories, that is 14% protein, 83% carbohydrate, and 3% fat.
- Is pumpkin high in protein?
- Pumpkin has a protein density of about 4 g per 100 kcal, and 14% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in pumpkin?
- Per 1 undetermined cup, mashed (245 g), pumpkin is a notable source of Vitamin A, Copper, Riboflavin, Vitamin C, Vitamin E, and Potassium. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of pumpkin?
- Per 1 undetermined cup, mashed (245 g), pumpkin has 44 calories, 2 g protein, 11 g carbohydrate, and 0 g fat, plus notable amounts of Vitamin A, Copper, Riboflavin, Vitamin C, Vitamin E, and Potassium. See the full nutrition facts label above for every vitamin and mineral.
Use it
More vegetables
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170526 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Pumpkin Nutrition Facts.” https://nutrifactshub.com/foods/pumpkin