Pumpkin nutrition facts

Pumpkin (1 cup, mashed, 245 g) has 49 calories, 1.8 g protein, 2.7 g fiber, 0.2 g fat. It is an excellent source of vitamin A (78% DV), copper (25% DV) and a good source of riboflavin and vitamin E.

Vitamin A 78% DV Copper 25% DV Riboflavin 15% DV Vitamin E 13% DV Vitamin C 13% DV

#7 of 50 vegetables for vitamin A #10 of 50 vegetables for beta-carotene #16 of 50 vegetables for lutein + zeaxanthin #17 of 50 vegetables for vitamin E #19 of 50 vegetables for potassium #28 of 50 vegetables for copper

Nutrition Facts

Serving size1 cup, mashed (245 g)

Calories49

Total Fat 0.2g0.2%

Saturated Fat 0.1g0.5%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 2mg0.1%

Total Carbohydrate 12g4.4%

Dietary Fiber 2.7g9.6%

Total Sugars 5.1g

Protein 1.8g3.5%

Vitamin D 0µg0%

Calcium 37mg2.8%

Iron 1.4mg7.8%

Potassium 564mg12%

* The % Daily Value (DV) 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. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 12%
■ Fat 3%
■ Carbohydrate 85%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

214

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-3.6

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 5 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in pumpkin

Nutrient	Per 1 cup, mashed	% Daily Value
Macronutrients
Calories	49 kcal	2.5%
Protein	1.8 g	3.5%
Total fat	0.2 g	0.2%
Carbohydrate	12 g	4.4%
Fiber	2.7 g	9.6%
Sugars	5.1 g	no DV
Fats
Saturated fat	0.1 g	0.5%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	11.5 mg	13%
Thiamin (B1)	0.08 mg	6.3%
Riboflavin (B2)	0.19 mg	15%
Niacin (B3)	1 mg	6.3%
Pantothenic acid (B5)	0.49 mg	9.8%
Vitamin B6	0.11 mg	6.3%
Folate (DFE)	22 µg	5.5%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	706 µg	78%
Vitamin E	1.96 mg	13%
Vitamin D	0 µg	0%
Vitamin K	2 µg	1.6%
Choline	15 mg	2.8%
Minerals
Sodium	2 mg	0.1%
Calcium	37 mg	2.8%
Iron	1.4 mg	7.8%
Magnesium	22 mg	5.3%
Phosphorus	74 mg	5.9%
Potassium	564 mg	12%
Zinc	0.6 mg	5.1%
Copper	0.22 mg	25%
Manganese	0.22 mg	9.5%
Selenium	0.5 µg	0.9%
Carotenoids
Beta-carotene	5,135 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	2,484 µg	no DV
Other
Caffeine	0 mg	no DV
Water	230 g	no DV
Amino acids
Tryptophan	0.022 g	no DV
Threonine	0.051 g	no DV
Isoleucine	0.056 g	no DV
Leucine	0.083 g	no DV
Lysine	0.096 g	no DV
Methionine	0.02 g	no DV
Phenylalanine	0.056 g	no DV
Valine	0.061 g	no DV
Histidine	0.027 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	20 kcal	1%
Protein	0.7 g	1.4%
Total fat	0.1 g	0.1%
Carbohydrate	4.9 g	1.8%
Fiber	1.1 g	3.9%
Sugars	2.1 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	4.7 mg	5.2%
Thiamin (B1)	0.03 mg	2.6%
Riboflavin (B2)	0.08 mg	6%
Niacin (B3)	0.4 mg	2.6%
Pantothenic acid (B5)	0.2 mg	4%
Vitamin B6	0.04 mg	2.6%
Folate (DFE)	9 µg	2.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	288 µg	32%
Vitamin E	0.8 mg	5.3%
Vitamin D	0 µg	0%
Vitamin K	0.8 µg	0.7%
Choline	6 mg	1.1%
Minerals
Sodium	1 mg	0%
Calcium	15 mg	1.2%
Iron	0.6 mg	3.2%
Magnesium	9 mg	2.1%
Phosphorus	30 mg	2.4%
Potassium	230 mg	4.9%
Zinc	0.2 mg	2.1%
Copper	0.09 mg	10%
Manganese	0.09 mg	3.9%
Selenium	0.2 µg	0.4%
Carotenoids
Beta-carotene	2,096 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	1,014 µg	no DV
Other
Caffeine	0 mg	no DV
Water	94 g	no DV
Amino acids
Tryptophan	0.009 g	no DV
Threonine	0.021 g	no DV
Isoleucine	0.023 g	no DV
Leucine	0.034 g	no DV
Lysine	0.039 g	no DV
Methionine	0.008 g	no DV
Phenylalanine	0.023 g	no DV
Valine	0.025 g	no DV
Histidine	0.011 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	6 kcal	0.3%
Protein	0.2 g	0.4%
Total fat	0 g	0%
Carbohydrate	1.4 g	0.5%
Fiber	0.3 g	1.1%
Sugars	0.6 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.3 mg	1.5%
Thiamin (B1)	0.01 mg	0.7%
Riboflavin (B2)	0.02 mg	1.7%
Niacin (B3)	0.1 mg	0.7%
Pantothenic acid (B5)	0.06 mg	1.1%
Vitamin B6	0.01 mg	0.7%
Folate (DFE)	3 µg	0.6%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	82 µg	9.1%
Vitamin E	0.23 mg	1.5%
Vitamin D	0 µg	0%
Vitamin K	0.2 µg	0.2%
Choline	2 mg	0.3%
Minerals
Sodium	0 mg	0%
Calcium	4 mg	0.3%
Iron	0.2 mg	0.9%
Magnesium	3 mg	0.6%
Phosphorus	9 mg	0.7%
Potassium	65 mg	1.4%
Zinc	0.1 mg	0.6%
Copper	0.03 mg	2.9%
Manganese	0.03 mg	1.1%
Selenium	0.1 µg	0.1%
Carotenoids
Beta-carotene	594 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	287 µg	no DV
Other
Caffeine	0 mg	no DV
Water	27 g	no DV
Amino acids
Tryptophan	0.003 g	no DV
Threonine	0.006 g	no DV
Isoleucine	0.007 g	no DV
Leucine	0.01 g	no DV
Lysine	0.011 g	no DV
Methionine	0.002 g	no DV
Phenylalanine	0.007 g	no DV
Valine	0.007 g	no DV
Histidine	0.003 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168449 ("Pumpkin, cooked, boiled, drained, without salt").

Pumpkin variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Pumpkin (this page)	20	0.7	0.1	4.9	1.1	2.1	230	4.7	1
Canned	34	1.1	0.3	8.1	2.9	3.3	206	4.2	5

Frequently asked questions

How many calories are in pumpkin?

Pumpkin has 49 calories per 1 cup, mashed (245 g), or 20 calories per 100 g, according to USDA FoodData Central.

How much protein is in pumpkin?

1.8 g of protein per 1 cup, mashed, which is 3.5% of the 50 g Daily Value.

What is pumpkin rich in?

Per serving, pumpkin is richest in Vitamin A (RAE) at 78% of the Daily Value, Copper (25%), Riboflavin (B2) (15%), Vitamin E (13%).

Is pumpkin healthy?

By nutrient density, pumpkin scores 214 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.