Know what’s on your plate
Pumpkin
Calories & nutrition facts
cooked, boiled, drained, without salt
Nutrition facts
Per 100 g% DV- Calories 20 kcal —
- Protein 0.7 g 1%
- Carbohydrate 3.8 g 1%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 1.1 g 4%
- Sugars 2.1 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 288 µg 32%
- Vitamin C 4.7 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 0.8 mg 5%
- Vitamin K 0.8 µg 1%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.41 mg 3%
- Pantothenic acid (B5) 0.2 mg 4%
- Vitamin B6 0.04 mg 3%
- Folate (B9) 9 µg 2%
- Vitamin B12 0 µg 0%
- Choline 6.2 mg 1%
Minerals
- Calcium 15 mg 1%
- Iron 0.57 mg 3%
- Magnesium 9 mg 2%
- Phosphorus 30 mg 2%
- Potassium 230 mg 5%
- Zinc 0.23 mg 2%
- Copper 0.09 mg 10%
- Manganese 0.09 mg 4%
- Selenium 0.2 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 20 | 0.7 g | 3.8 g | 0.1 g |
| 1 × cup, mashed | 245 g | 49 | 1.8 g | 9.3 g | 0.2 g |
| 2 × cup, mashed | 490 g | 98 | 3.5 g | 18.6 g | 0.3 g |
| ½ × cup, mashed | 122.5 g | 25 | 0.9 g | 4.7 g | 0.1 g |
| 3 × cup, mashed | 735 g | 147 | 5.3 g | 27.9 g | 0.5 g |
| 4 × cup, mashed | 980 g | 196 | 7.1 g | 37.2 g | 0.7 g |
Questions about Pumpkin
How many calories are in 100 g of Pumpkin?
100 g of Pumpkin has 20 kcal, with 0.7 g protein, 3.8 g carbohydrate and 0.1 g fat.
How many calories are in 1 × cup, mashed (245 g) of Pumpkin?
1 × cup, mashed (245 g) of Pumpkin has 49 kcal, with 1.8 g protein, 9.3 g carbohydrate and 0.2 g fat.
How many calories are in 2 × cup, mashed (490 g) of Pumpkin?
2 × cup, mashed (490 g) of Pumpkin has 98 kcal, with 3.5 g protein, 18.6 g carbohydrate and 0.3 g fat.
How many calories are in ½ × cup, mashed (122.5 g) of Pumpkin?
½ × cup, mashed (122.5 g) of Pumpkin has 25 kcal, with 0.9 g protein, 4.7 g carbohydrate and 0.1 g fat.
How many calories are in 3 × cup, mashed (735 g) of Pumpkin?
3 × cup, mashed (735 g) of Pumpkin has 147 kcal, with 5.3 g protein, 27.9 g carbohydrate and 0.5 g fat.
How many calories are in 4 × cup, mashed (980 g) of Pumpkin?
4 × cup, mashed (980 g) of Pumpkin has 196 kcal, with 7.1 g protein, 37.2 g carbohydrate and 0.7 g fat.
Source: USDA FoodData Central 168449 · per 100 g · carbohydrate per EU label, fibre excluded