Pumpkin: Calories, Nutrition Facts, and Health Benefits (2026)

Pumpkin contains 30 calories per 1 cup cubed, raw (116 g), with 1.2 g of protein, 7.5 g of carbs, and 0.6 g of fiber. It provides 10.4 mg of vitamin C, contributing to 12% of the daily value, and 494 mcg of vitamin A per serving.

This page explores the nutritional profile of pumpkin, focusing on its benefits and how it fits into various dietary goals. We will examine the nutrition facts per 1 cup cubed, raw (116 g) and per 100 g.

Pumpkin Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides detailed information on the composition of pumpkin, highlighting its key nutrients.

Values are for 1 cup cubed, raw (116 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	30	26	2%
Protein	1.2 g	1.0 g	2%
Carbohydrates	7.5 g	6.5 g	3%
Fiber	0.6 g	0.5 g	2%
Sugar	3.2 g	2.8 g	-
Fat	0.1 g	0.1 g	0%
Vitamin C	10.4 mg	9.0 mg	12%
Potassium	394 mg	340 mg	8%
Vitamin A	494 mcg	426 mcg	55%

About 84% of pumpkin calories come from carbohydrates, 13% from protein and 3% from fat.

Pumpkin by Health Goal

In this section, we evaluate how pumpkin rates against common dietary goals, helping you understand its suitability for your nutrition plan.

Goal	Rating	Why
Weight loss	Excellent	30 calories per serving with 0.6 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 3 per serving
Immunity	Fair	Provides 10.4 mg vitamin C (12% DV)
Digestion	Fair	0.6 g fiber per serving supports regularity
Heart health	Good	Potassium (394 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.2 g); best as a vitamin-rich choice, not a protein source

Pumpkin and Blood Sugar

Glycemic index: 75. Glycemic load: 3 per serving.

Pumpkin has a glycemic index of about 75 and a glycemic load of around 3 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Pumpkin Compares to Other Vegetables

The comparison table below shows how pumpkin stacks up against other vegetables in terms of nutritional value.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Pumpkin	26	2.8	0.5	9.0
Butternut Squash	45	2.2	2.0	21.0
Sweet Potato	86	4.2	3.0	2.4
Carrot	41	4.7	2.8	5.9

Pumpkin Myths, Checked

Pumpkin is just for pie , False. Pumpkin is a nutritious squash high in vitamin A, good roasted or in soups.

Canned pumpkin is unhealthy , Misleading. Plain canned pumpkin is just cooked pumpkin; pumpkin pie filling has added sugar.

How to Track Pumpkin

Vegetable portions and cooking method both change the numbers, so the same pumpkin can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log pumpkin accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of pumpkin?

One cup of pumpkin contains 30 calories, making it a low-calorie food option suitable for various diets.

Is pumpkin good for weight loss?

Pumpkin can be beneficial for weight loss due to its low calorie content and high water volume, which can help you feel full.

Can people with diabetes eat pumpkin?

People with diabetes can eat pumpkin, but they should be mindful of its glycemic index of about 75 and glycemic load of about 3.

How much vitamin A is in pumpkin?

Pumpkin is rich in vitamin A, providing 494 mcg per serving, which is essential for eye health and immune function.

Is pumpkin high in sugar?

Pumpkin has 3.2 g of sugar per cup, which is relatively low compared to many other fruits and vegetables.

Is pumpkin good for you?

Pumpkin is nutritious and offers health benefits, including being a good source of vitamins and minerals, particularly vitamin A and potassium.

Key Takeaways

• Pumpkin is low in calories, with only 30 calories per cup.
• It contains 1.2 g of protein and 0.6 g of fiber.
• Pumpkin provides 10.4 mg of vitamin C, contributing to immune health.
• It is high in vitamin A, offering 494 mcg per serving.
• With a glycemic index of about 75, pumpkin should be consumed in moderation by diabetics.
• Pumpkin is versatile and can be included in various dishes for added nutrition.