VeganVegetables

Pumpkin

Nutrition Facts Per 100g

Pumpkin is a commonly used vegetable in Indian cooking. At just 26 kcal per 100g with 0.5g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Total Carotenoids (approximately 142% of a typical adult's daily needs) and Beta-Carotene (approximately 95% of a typical adult's daily needs). Below is the complete nutritional profile of Pumpkin per 100g serving.

Nutrition Summary

26kcalCalories

1.0gProtein

6.5gCarbs

0.1gFat

0.5gFiber

Protein 15% Carbs 100% Fat 3%

Micronutrients

High in:Carotenoidsβ-CaroteneVitamin A

Calcium21.0 mg(2%)

Iron0.8 mg(6%)

Zinc0.2 mg(2%)

Potassium340 mg(11%)

Sodium1.0 mg(0%)

Magnesium12.0 mg(3%)

Phosphorus44.0 mg(6%)

Thiamin (B1)0.1 mg(4%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)0.6 mg(4%)

Vitamin C9.0 mg(11%)

Carotenoids8513 µg(142%)

β-Carotene2838 µg(95%)

Vitamin A426 µg(53%)

Folate (B9)12.0 µg(3%)

Vitamin B60.1 mg(5%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E1.1 mg(7%)

Fat Breakdown4

MUFA0 g

PUFA0.1 g

Omega-30 g

Omega-60.1 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

1 cup cubed245g

64 kcal2.5g protein

100 g100g

26 kcal1.0g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Pumpkin?

Pumpkin contains 26 kcal per 100g. A typical serving (1 cup cubed) contains approximately 64 kcal.

How much protein is in Pumpkin?

Pumpkin provides 1.0g of protein per 100g, which is approximately 2% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Pumpkin good for weight loss?

Pumpkin is a low-calorie food at just 26 kcal per 100g, making it a good choice for weight-loss diets when prepared without excessive oil or sugar.

Is Pumpkin vegan?

Yes, Pumpkin is vegan — it contains no animal-derived ingredients.

🧑‍⚕️Are you a Dietitian?Manage clients, create meal plans, and grow your practiceGo to Professional Portal →🔍Looking for a Dietitian?Get a personalized meal plan from a certified nutrition expertFind one near you →

Get Your Nutrition Assessment →