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How Many Calories in Pumpkin, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 7 kcal | 0.3g |
| 100g | 26 kcal | 1.0g |
| 1 cup | 30 kcal | 1.2g |
A pumpkin, raw contains 26 calories per 100g. A typical 1 cup (116g) provides about 30 calories. Pumpkin, Raw is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Pumpkin, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (116g) |
|---|---|---|
| Calories | 26 kcal | 30 kcal |
| Protein | 1.0g | 1.2g |
| Carbohydrates | 6.5g | 7.5g |
| of which Sugars | 2.8g | 3.2g |
| Fat | 0.1g | 0.1g |
| of which Saturates | 0.1g | 0.1g |
| Fibre | 0.5g | 0.6g |
| Sodium | 1.0mg | 1mg |
| Potassium | 340.0mg | 394mg |
| Calcium | 21.0mg | 24mg |
| Iron | 0.8mg | 0.9mg |
| Vitamin C | 9.0mg | 10.4mg |
| Vitamin A | 426.0µg | 494µg |
| Selenium | 0.3µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- A good source of vitamin C (10% DV)
- High in vitamin A (47% DV) — an excellent source
- Calories: 1% DV
- Protein: 2% DV
- Carbohydrates: 2% DV
- Fibre: 2% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 7% DV
- Calcium: 2% DV
- Iron: 4% DV
- Vitamin C: 10% DV
- Vitamin A: 47% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking pumpkin, raw
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Have a cat or dog? Check whether pumpkin, raw is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out pumpkin, raw for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does pumpkin, raw fit your diet?
Weight management
At 26 calories per 100g, pumpkin, raw is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in pumpkin, raw per 100g?
Pumpkin, Raw contains 26 calories per 100g, based on USDA reference data.
Is pumpkin, raw high in calories?
A 1 cup of pumpkin, raw (116g) has around 30 calories — roughly 2% of a 2,000-calorie daily intake.
Is pumpkin, raw good for weight loss?
At 26 calories per 100g, pumpkin, raw is relatively low in calories and can fit well into a weight-loss diet. A 1 cup provides about 30 calories.
How much protein is in pumpkin, raw?
Pumpkin, Raw contains 1.0g of protein per 100g.
Is pumpkin, raw a good source of fibre?
Pumpkin, Raw is relatively low in fibre at 0.5g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does pumpkin, raw compare to broccoli, frozen, chopped, unprepared?
Pumpkin, Raw has 26 calories per 100g, close to broccoli, frozen, chopped, unprepared at 26 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of pumpkin, raw for 20g of protein?
With 1.0g of protein per 100g, you'd need roughly 2000g of pumpkin, raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to pumpkin, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin, Raw (this page) | 26 kcal | 1.0g | 6.5g | 0.1g |
| Broccoli, Frozen, Chopped, Unprepared | 26 kcal | 2.8g | 4.8g | 0.3g |
| Mushrooms, White, Stir-fried | 26 kcal | 3.6g | 4.0g | 0.3g |
| Mustard Greens, Cooked, Boiled, Drained, without Salt | 26 kcal | 2.6g | 4.5g | 0.5g |
| Seaweed, Agar, Raw | 26 kcal | 0.5g | 6.8g | 0.0g |
| Tomatoes, Red, Ripe, Canned, Stewed | 26 kcal | 0.9g | 6.2g | 0.2g |
| Seaweed, Spirulina, Raw | 26 kcal | 5.9g | 2.4g | 0.4g |
More kit for pumpkin, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.