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
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
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.
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://www.nutrifactshub.com/foods/pumpkin