Know what’s on your plate
Pumpkin
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 26 kcal —
- Protein 1 g 2%
- Carbohydrate 6 g 2%
- Fat 0.1 g 0%
- Saturated fat 0.1 g 0%
- Fibre 0.5 g 2%
- Sugars 2.8 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 426 µg 47%
- Vitamin C 9 mg 10%
- Vitamin D 0 µg 0%
- Vitamin E 1.1 mg 7%
- Vitamin K 1.1 µg 1%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 0.6 mg 4%
- Pantothenic acid (B5) 0.3 mg 6%
- Vitamin B6 0.06 mg 4%
- Biotin (B7) 0.4 µg 1%
- Folate (B9) 16 µg 4%
- Vitamin B12 0 µg 0%
- Choline 8.2 mg 1%
Minerals
- Calcium 21 mg 2%
- Iron 0.8 mg 4%
- Magnesium 12 mg 3%
- Phosphorus 44 mg 4%
- Potassium 340 mg 7%
- Zinc 0.32 mg 3%
- Copper 0.13 mg 14%
- Manganese 0.13 mg 5%
- Selenium 0.3 µg 1%
- Iodine 0.15 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 26 | 1 g | 6 g | 0.1 g |
| 1 × cup (1" cubes) | 116 g | 30 | 1.2 g | 7 g | 0.1 g |
| 2 × cup (1" cubes) | 232 g | 60 | 2.3 g | 14 g | 0.2 g |
| ½ × cup (1" cubes) | 58 g | 15 | 0.6 g | 3.5 g | 0.1 g |
| 3 × cup (1" cubes) | 348 g | 90 | 3.5 g | 21 g | 0.3 g |
| 4 × cup (1" cubes) | 464 g | 121 | 4.6 g | 28 g | 0.5 g |
Similar foods
- Pumpkin seeds565 kcal / 100 g
- Butternut pumpkinraw44 kcal / 100 g
- Pumpkin squashpeeled, seedless, raw22 kcal / 100 g
- Pumpkin flowerraw18 kcal / 100 g
- Pumpkin leavesraw19 kcal / 100 g
- Squashall types, raw14 kcal / 100 g
- Marrowraw12 kcal / 100 g
- Winter squashall varieties, raw34 kcal / 100 g
- Zucchiniraw17 kcal / 100 g
- Zucchini squashraw17 kcal / 100 g
Questions about Pumpkin
How do you roast pumpkin so it turns tender and caramelised?
Cut it into roughly 3 cm wedges or cubes, toss with oil and seasoning, then roast at 200 °C for 25–35 minutes, turning once. It is ready when a knife slides easily into the flesh and the edges are browned.
Do you need to peel pumpkin before cooking it?
Not always: the skin of small pumpkins such as Hokkaido softens enough to eat when roasted. For large pumpkins with thick, tough skin, cut the flesh away from the peel before cooking.
How do you make pumpkin soup?
Soften chopped onion in a little oil, add peeled pumpkin cubes and stock, then simmer for about 20 minutes until tender. Blend until smooth; ginger, curry spices or coconut milk all work well with its mild sweetness.
How should you choose a pumpkin for cooking?
Choose one that feels heavy for its size, with firm, unbroken skin and a dry stem. Smaller pumpkins are often convenient to prepare, while a cut pumpkin should have firm flesh without soft or damp patches.
How long does cut pumpkin keep in the fridge?
Keep peeled or cut pumpkin in an airtight container in the fridge and use it within 3–5 days. Store a whole, uncut pumpkin in a cool, dry, well-ventilated place rather than in the fridge.
Can you freeze pumpkin?
Yes. Peel and cube it, blanch the cubes in boiling water for 2–3 minutes, cool them quickly in cold water, then drain and freeze in a sealed container. You can also freeze cooked pumpkin purée in portions.
What goes well with pumpkin in savoury dishes?
Pumpkin pairs particularly well with sage, thyme, chilli, garlic and warming spices such as cumin. Try it in risotto, curry, pasta, or a savoury tart with goat’s cheese.
What can you use instead of pumpkin in a recipe?
Butternut squash is usually the closest swap in soups, curries and roasted dishes; use the same weight and allow for a similar cooking time. For a less sweet option, marrow or courgette works in soups and stews, though it becomes softer.
Source: USDA FoodData Central 168448 · per 100 g · carbohydrate per EU label, fibre excluded
