Vegetables

Pumpkin, raw: calories and nutrition

Raw pumpkin has 26 kcal, 1 g protein, 0.1 g fat, 6.5 g carbs, and 0.5 g fiber per 100 g. It also provides 426 µg vitamin A (47% DV), 9 mg vitamin C (10% DV), and 340 mg potassium (7% DV).

Pumpkin, raw in Vegetables category

Quick nutrition facts (Per 100 g / Per serving)

  • 26 kcal Calories (100 g) · 30.2 kcal / serving
  • 1 g Protein (100 g) · 1.2 g / serving
  • 0.1 g Total Fat (100 g) · 0.1 g / serving
  • 6.5 g Total Carbohydrate (100 g) · 7.5 g / serving
Macronutrient calorie share for Pumpkin, raw Per 100 grams (26 kcal): Protein 1 g (13% of macro calories), Carbohydrates 6.5 g (84%), Total fat 0.1 g (3%). 26 kcal / 100 g
  • Protein 1 g 13%
  • Carbohydrates 6.5 g 84%
  • Total fat 0.1 g 3%
Macronutrient calorie breakdown per 100 g for Pumpkin, raw
Macronutrient Amount per 100 g Share of macro calories
Protein 1 g 13%
Carbohydrates 6.5 g 84%
Total fat 0.1 g 3%

Top Nutrients (% Daily Value per 100 g)

Share of FDA 2,000 kcal reference daily intake provided by 100 grams.

Top Nutrients (% Daily Value per 100 g)
Item Amount Relative value
Vitamin A 426 µg 47% DV
Vitamin C 9 mg 10% DV
Potassium 340 mg 7% DV
Total sugars 2.8 g 6% DV
Iron 0.8 mg 4% DV
Folate 16 µg 4% DV
Zinc 0.3 mg 3% DV

Nutrient library

Full nutrient profile

Nutrient Per 100 g 1 cup (1" cubes) (116 g) % Daily Value (100 g)
Energy 26 kcal 30.2 kcal 1%
Total fat 0.1 g 0.1 g 0%
Saturated fat 0.1 g 0.1 g 0%
Carbohydrates 6.5 g 7.5 g 2%
Total sugars 2.8 g 3.2 g 6%
Dietary fiber 0.5 g 0.6 g 2%
Protein 1 g 1.2 g 2%
Sodium 1 mg 1.2 mg 0%
Calcium 21 mg 24.4 mg 2%
Folate 16 µg 18.6 µg 4%
Iron 0.8 mg 0.9 mg 4%
Magnesium 12 mg 13.9 mg 3%
Potassium 340 mg 394.4 mg 7%
Vitamin A 426 µg 494.2 µg 47%
Vitamin B12 0 µg 0 µg 0%
Vitamin C 9 mg 10.4 mg 10%
Vitamin D 0 µg 0 µg 0%
Zinc 0.3 mg 0.4 mg 3%

Serving size

Recipes with Pumpkin, raw

AI illustration

Roasted Pumpkin and Arugula Soup

Roasted pumpkin and onion soup with creamy almond milk and fresh arugula.

🕐 45 min 🔥 60 kcal

View all recipes

What this means for your health

What is in it

Raw pumpkin is low in calories with 26 kcal per 100 g. It contains 1 g of protein, 0.1 g of total fat, 6.5 g of carbohydrates, 2.76 g of sugars, and 0.5 g of dietary fiber. Sodium is very low at 1 mg. Minerals include calcium 21 mg, iron 0.8 mg, magnesium 12 mg, potassium 340 mg, and zinc 0.32 mg. Vitamins present are vitamin C 9 mg, vitamin A 426 µg, folate 16 µg, while vitamin D and vitamin B12 are absent.

What it means for your health

The vitamin A amount covers about 47 percent of the daily value and may support vision and immune function. Vitamin C at 9 mg supplies roughly 10 percent of the daily value and may help with antioxidant protection. Potassium at 340 mg provides about 7 percent of the daily value and helps maintain fluid balance and nerve signals. The modest fiber content can contribute to digestive regularity.

Good to know

A common serving of 1 cup cubed pumpkin weighs about 116 g, so the nutrient amounts will be slightly higher than the per 100 g values. Pumpkin is naturally low in fat and sodium, making it a light addition to meals. This is general education, not medical advice.

Research behind it

No research papers linked to this food yet.

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Source

USDA FoodData Central (Public Domain) (ID: 168448) · Retrieved 2026-10-26

Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.