Pumpkin, raw Nutrition Facts
Quick answer
One 100 g serving of pumpkin, raw has 26 calories, 6.5 g of carbs, and 0.5 g of fiber.
Vegan
Keto
Gluten-free
Low-sodium
Paleo
Tags reflect category and nutrient values — see diet-tag pages for the rule behind each.
Nutrition Facts
Calories
30.2
| Amount | %DV* | |
|---|---|---|
| Fat | 0.1 g | 0% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | — |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.2 mg | 0% |
| Carbs | 7.5 g | 3% |
| Fiber | 0.6 g | 2% |
| Sugars | 3.2 g | — |
| Protein | 1.2 g | 2% |
Vitamins & Minerals
| Vitamin D | 0 mcg | 0% |
|---|---|---|
| Calcium | 24.4 mg | 2% |
| Iron | 0.9 mg | 5% |
| Potassium | 394.4 mg | 8% |
| Magnesium | 13.9 mg | 3% |
| Zinc | 0.4 mg | 3% |
| Vitamin A | 494.2 mcg | 55% |
| Vitamin C | 10.4 mg | 12% |
| Vitamin B12 | 0 mcg | 0% |
* % Daily Value (DV) shows how much a nutrient in a serving contributes to a daily diet, based on 2,000 calories a day — FDA Daily Values, 21 CFR 101.9. Not shown for Trans Fat (no DV established) or Sugars (the DV covers added sugars only; this record's Sugars value is total sugars).
Calories by Macronutrient
Protein 13%
Carbs 84%
Fat 3%
Share of calories from each macronutrient — 4 kcal/g protein & carbs, 9 kcal/g fat (FDA's general Atwater factors).
Common questions
How many calories are in a cup (1" cubes) (116 g) of pumpkin, raw?
A cup (1" cubes) (116 g) serving of pumpkin, raw has 30.2 calories, per USDA FoodData Central.
Is pumpkin, raw high in vitamin a?
Yes — a 100 g serving of pumpkin, raw has 426 mcg of vitamin a, or 47% of the FDA Daily Value. The FDA considers 20% DV or more "high" and 5% DV or less "low."