Pumpkin (raw) nutrition facts
Cucurbita spp.
100 grams of pumpkin, raw contain 26 calories, 1 g of protein, 6.5 g of carbohydrates and 0.1 g of fat. It is an excellent source of vitamin A (47% DV). Most of its calories (84%) come from carbs.
Nutrition Facts
Calories26
% Daily Value*
Total fat 0.1 g0%
Saturated fat 0.05 g0%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 1 mg0%
Total carbohydrate 6.5 g2%
Dietary fiber 0.5 g2%
Total sugars 2.76 g
Protein 1 g2%
Vitamin D 0 µg0%
Calcium 21 mg2%
Iron 0.8 mg4%
Potassium 340 mg7%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Protein 13%Carbs 84%Fat 3%
26calories
1 gprotein
6.5 gcarbs
0.1 gfat
Values shown for 100 g.
Rich in
- Vitamin A47%
- Copper14%
- Vitamin C10%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 426 µg | 47% |
| Vitamin C | 9 mg | 10% |
| Vitamin E | 1.06 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% |
| Folate | 16 µg | 4% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 8.2 mg | 1% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 21 mg | 2% |
| Iron | 0.8 mg | 4% |
| Potassium | 340 mg | 7% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 44 mg | 4% |
| Zinc | 0.32 mg | 3% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.13 mg | 5% |
| Selenium | 0.3 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.01 g | - |
| Polyunsaturated fat | 0.01 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 91.6 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Pumpkin (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 26 | 63.7 | -59% |
| Protein | 1 g | 2.82 g | -64% |
| Total carbohydrate | 6.5 g | 12.5 g | -48% |
| Total fat | 0.1 g | 1.01 g | -90% |
| Dietary fiber | 0.5 g | 3 g | -83% |
| Total sugars | 2.76 g | 3.34 g | -17% |
| Sodium | 1 mg | 157 mg | -99% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168448. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.