Pumpkin Calories and Nutrition Facts: 100g, 1 Cup, Fresh, Cooked and Canned

Pumpkin Calories per 100g and 1 Cup: Complete Nutrition Comparison

The table below answers the most common pumpkin nutrition searches in one place. The important detail is the Weight column. Comparing cup measurements without checking grams can create an apples-to-oranges comparison.

Sources: Raw pumpkin values correspond to USDA FoodData Central FDC 168448; the USDA-linked profile reports 26 kcal, 6.5g carbohydrate, 0.5g fiber, 2.76g sugars, 1g protein, 426mcg RAE vitamin A and 340mg potassium per 100g. The USDA household measure for raw pumpkin is 116g per cup of 1-inch cubes. citeturn24view0turn22search16

Cooked values use the separate USDA record for pumpkin, cooked, boiled, drained, without salt, FDC 168449: 20 kcal, 4.9g carbohydrate, 1.1g fiber, 0.72g protein, 288mcg RAE vitamin A and 230mg potassium per 100g; USDA-derived data report 2.08g total sugar per 100g and a 245g household weight for 1 cup mashed. citeturn25view0turn23search0turn23search11

Canned values use the separate USDA record for pumpkin, canned, without salt, FDC 168450: 34 kcal, 8.09g carbohydrate, 2.9g fiber, about 3.3g total sugar, 1.1g protein, 778mcg RAE vitamin A and 206mg potassium per 100g. Cup values are scaled from that same canned record using the documented 245g cup weight rather than borrowing values from raw or cooked pumpkin. citeturn24view1turn22search12

The pumpkin pie mix row is label-based rather than USDA-generic. Libby’s Easy Pumpkin Pie Mix lists an 87g serving with 80 calories, 20g carbohydrate, 1g fiber, 18g total sugar, 16g added sugar, less than 1g protein, 400mcg vitamin A and 140mg potassium. Product formulas and labels can change, so the package in hand remains the final reference for a branded product. citeturn9search0

Raw vs Cooked vs Canned Pumpkin: Why the Numbers Change

“Fresh” and “raw” do not mean exactly the same thing. Fresh describes how the pumpkin is sold. Raw describes its preparation. You can buy a fresh pumpkin, eat some raw, and cook the rest. For nutrition comparisons, preparation is the more useful distinction because USDA keeps raw and cooked preparations as separate records. citeturn19search2turn17search4

Raw pumpkin nutrition: USDA-linked data list 26 calories per 100g, with 6.5g carbs, 1g protein and only 0.1g fat. Raw pumpkin is about 91.6% water by weight in this record. One cup of 1-inch cubes weighs only about 116g, explaining why a raw cup comes in at roughly 30 calories. citeturn24view0turn22search16

Cooked pumpkin calories: the USDA record for pumpkin that has been boiled, drained and prepared without salt contains 20 calories per 100g. It has 4.9g carbohydrate, 1.1g fiber, 0.72g protein and only 0.07g fat. The record is approximately 93.7% water. citeturn25view0turn23search0

Does that mean boiling magically destroys a quarter of pumpkin’s calories? No. Be careful with that conclusion. Different USDA preparation records can differ because of water movement, draining, soluble components, food variety and sampling. A per-100g comparison tells you what is present in 100g of each prepared form; it does not tell you that a specific pumpkin will lose exactly six calories for every 100g you boil. USDA’s Foundation Foods documentation specifically notes that food composition can vary with factors including production, sampling and preparation, while Foodmanac’s methodology treats different preparations as separate comparison records. citeturn19search2turn17search9

Canned pumpkin vs fresh pumpkin: USDA canned pumpkin without salt contains about 34 calories per 100g, compared with 26 in raw pumpkin. It also contains more carbohydrate and fiber per 100g in these records. This should not be interpreted as evidence that canning “adds calories” to plain pumpkin. The canned product is a different, processed food record with a different concentration and composition. citeturn24view0turn24view1

The cup comparison makes the difference look even larger: roughly 30 calories in a 116g cup of raw cubes versus roughly 83 calories in a 245g cup of USDA canned pumpkin. Most of that apparent gap is explained by serving weight. The cup of purée holds more than twice the food mass of the loosely packed raw cubes. citeturn22search16turn24view1turn17search4

Pumpkin purée vs pumpkin pie filling is an even more important distinction. A plain commercial purée can contain only pumpkin. Libby’s 100% Pure Pumpkin, for example, lists pumpkin as its ingredient and reports 45 calories per 1/2 cup (122g), along with 10g carbohydrate, 3g fiber, 5g total sugar, 0g added sugar, 1g protein, 950mcg vitamin A and 330mg potassium. citeturn22search3turn22search7

The contrast is clear. The plain purée has no added sugar on the cited label. The pie mix contains pumpkin plus ingredients including sugar, salt and spices, and its 87g serving has 16g of added sugar. So when a recipe says “pumpkin purée,” do not automatically substitute pumpkin pie filling if calories, sweetness or carbohydrate intake matter to you. citeturn9search0turn22search7

Want to inspect the forms individually? See Foodmanac’s raw pumpkin nutrition profile, cooked pumpkin nutrition profile, and canned pumpkin nutrition profile. For a standardized side-by-side view, open the Food Comparison Tool. Foodmanac’s comparison tool is designed around consistent reference amounts so preparation and serving differences remain visible. citeturn16view0turn17search4

Pumpkin Carbs, Fiber, Protein, Vitamin A and Potassium

Calories get most of the attention, but the full pumpkin nutrition facts are more interesting. Plain pumpkin is mostly water, with carbohydrate providing most of its macronutrient content and very little fat or protein. Its standout micronutrient is vitamin A activity from carotenoids. citeturn24view0turn16search6

Pumpkin carbs: raw pumpkin provides about 6.5g carbohydrate per 100g. Boiled and drained pumpkin contains about 4.9g per 100g, while canned pumpkin without salt contains about 8.1g. Because a cup of canned pumpkin is dense and weighs around 245g, that cup contains roughly 19.8g carbohydrate. citeturn24view0turn25view0turn24view1

Pumpkin fiber: the matching USDA-linked records list approximately 0.5g fiber per 100g raw, 1.1g per 100g boiled and drained, and 2.9g per 100g canned without salt. A 245g cup of the canned record therefore provides about 7.1g fiber. Those differences should be interpreted as differences among records and preparations, not as proof that simply cooking a piece of pumpkin “creates” fiber. citeturn24view0turn25view0turn24view1

Looking for other foods that contribute more fiber? Foodmanac’s Foods High in Fiber guide lets you compare foods on the same basis. Foodmanac currently recommends equal-weight comparisons for questions about nutrient density and actual serving weights for questions about what is on your plate. citeturn11search1turn17search4

Pumpkin sugar: plain raw pumpkin contains about 2.76g total sugar per 100g, boiled pumpkin about 2.08g in the USDA-linked record, and canned pumpkin without salt about 3.3g. These are total sugars in the plain foods. They should not be confused with the added sugar found in sweetened pie products. The cited Libby’s pure-pumpkin label lists 0g added sugar, whereas its pie mix lists 16g added sugar per 87g serving. citeturn24view0turn23search0turn22search12turn9search0turn22search7

Pumpkin protein: pumpkin flesh is not a high-protein food. The records in this comparison range from about 0.72g to 1.1g protein per 100g. Even a full cup of canned pumpkin provides only around 2.7g. If protein is your priority, pumpkin can still be part of a meal, but another ingredient will usually need to do the heavy lifting. citeturn24view0turn25view0turn24view1

Pumpkin fat: plain pumpkin flesh contains very little. Raw pumpkin has about 0.1g fat per 100g, boiled pumpkin about 0.07g, and the USDA canned-without-salt record about 0.28g. The calorie picture changes when pumpkin is cooked with oil, butter, cream, coconut milk, cheese, nuts or other energy-dense ingredients. citeturn24view0turn25view0turn24view1

Vitamin A is where pumpkin really stands out. The raw USDA-linked record contains 426mcg retinol activity equivalents, or RAE, per 100g. Boiled pumpkin provides 288mcg RAE per 100g, while the canned-without-salt record provides 778mcg RAE per 100g. Pumpkin contains provitamin A carotenoids, compounds the body can convert into vitamin A. NIH explains that vitamin A supports normal vision, immune function, reproduction, growth and development. citeturn24view0turn25view0turn24view1turn16search6

You can explore more sources in Foodmanac’s Foods High in Vitamin A guide. Remember that vitamin A values are best compared in the same unit—preferably mcg RAE—rather than mixing modern RAE values with older International Unit figures. NIH uses mcg RAE because the different forms and carotenoid precursors have different biological activity. citeturn16view2turn16search3

Potassium is another useful part of pumpkin nutrition. Raw pumpkin provides about 340mg per 100g, boiled pumpkin about 230mg, and canned pumpkin without salt about 206mg. NIH describes potassium as an essential nutrient involved in normal cell function, nerve transmission, muscle contraction and kidney function. citeturn24view0turn25view0turn24view1turn16search0

For more potassium-rich choices, see Foodmanac’s Foods High in Potassium guide. citeturn11search0

Is Pumpkin Low Calorie, Filling and Good for Weight Loss?

Is pumpkin low calorie? In practical nutrition terms, yes. Plain pumpkin flesh contains only about 20 to 34 calories per 100g across the raw, boiled and canned records compared here. It also contains a high proportion of water, particularly in the raw and boiled forms. citeturn24view0turn25view0turn24view1

That combination can be useful when you want a satisfying-looking portion without a large calorie total. Research on dietary energy density more broadly—not pumpkin specifically—supports this idea. A 2023 systematic review and meta-analysis of randomized studies found that lower-energy-density meals reduced energy intake compared with higher-energy-density meals while the amount of food consumed remained relatively stable. citeturn14search2

Another controlled study found that lowering meals’ energy density by incorporating puréed vegetables reduced daily energy intake without a significant increase in reported hunger or decrease in fullness. That does not prove that pumpkin has a unique appetite-suppressing effect. It does support the broader principle that water-rich vegetables can help lower the calorie density of meals while preserving food volume. citeturn14search14

So, is pumpkin good for weight loss? Plain pumpkin can fit comfortably into a calorie-conscious eating pattern, especially when it replaces a more energy-dense ingredient or adds volume to a meal. But pumpkin itself does not cause weight loss. Long-term body-weight change depends on overall energy intake, dietary pattern, activity and individual circumstances. Studies of lower-energy-density diets support the strategy in general, but they do not make pumpkin a weight-loss treatment. citeturn14search1turn14search15

There is also a simple trap here. Pumpkin can start at 20 to 34 calories per 100g, then end up in a dish with sugar, cream, butter, pastry or oil. Delicious? Absolutely. Still the same calorie profile as plain pumpkin? Not even close. For mixed dishes, calculate the complete recipe rather than assigning plain-pumpkin calories to the finished food. Foodmanac’s Mix Lab is built for combining ingredient amounts and estimating the nutrition of the complete mix. citeturn16view1turn17search0

Pumpkin seeds are a completely different story. USDA Foundation data shown by Foodmanac list raw pumpkin seeds, or pepitas, at 555 calories per 100g, with about 29.9g protein and 40g fat. Raw pumpkin flesh, by comparison, contains only 26 calories, 1g protein and 0.1g fat per 100g. citeturn17search3turn24view0

On an equal 100g basis, that makes raw pumpkin seeds a little over 21 times as calorie-dense as raw pumpkin flesh. The seeds are nutrient-rich and protein-rich, but they are not interchangeable with pumpkin flesh when you are counting calories. citeturn17search3turn24view0

Ways to Use Plain Pumpkin Without Turning It Into a Sugar Bomb

Pumpkin does not have to wait for pie season. Plain pumpkin’s mild sweetness and smooth texture make it easy to work into both sweet and savory foods. Commercial pure pumpkin is also convenient because products such as the cited Libby’s 100% Pure Pumpkin contain pumpkin without added sugar. citeturn22search7

Try stirring plain purée into oatmeal with cinnamon. Blend a small amount into a smoothie. Fold it into plain Greek yogurt. Add it to soups, lentils, chili or pasta sauce. Use it to add moisture to pancakes, muffins or baked oatmeal. Or season cooked pumpkin with garlic, pepper, herbs and a little olive oil for a savory side.

The important word is plain. Cinnamon, nutmeg and ginger add flavor without turning pumpkin into pie filling. Sugar, maple syrup, sweetened condensed milk, large amounts of oil and pastry crust can substantially change the finished dish’s calorie and sugar totals. The nutrition facts for a recipe are the sum of its ingredients, not the nutrition facts of pumpkin alone.

Building your own combination? Add the real ingredient weights to Foodmanac’s Mix Lab. Comparing pumpkin with sweet potato, butternut squash or carrots? Use the Food Comparison Tool and keep the comparison basis consistent. citeturn16view0turn16view1turn17search4

Pumpkin Calories and Nutrition Frequently Asked Questions

Data Sources and Methodology

Why use USDA FoodData Central? FoodData Central is managed by the USDA Agricultural Research Service and combines several distinct food-data types. USDA describes Foundation Foods as analytically characterized foods with detailed underlying metadata, while SR Legacy preserves the historical Standard Reference database. USDA’s current download page lists the April 2026 Foundation Foods release and the final April 2018 SR Legacy release. citeturn19search0turn19search2turn19search5

For the central pumpkin comparison, this article uses the matching, complete SR Legacy records for raw pumpkin (FDC 168448), pumpkin cooked, boiled, drained, without salt (FDC 168449), and pumpkin canned, without salt (FDC 168450). Those records are kept separate rather than taking one generic pumpkin record and applying it to all forms. USDA-linked mirrors of the records reproduce the respective nutrient profiles and FDC identifiers. citeturn24view0turn25view0turn24view1

USDA now also has a newer Foundation Foods record for pie pumpkin. USDA’s December 18, 2025 update log specifically notes an update to total dietary fiber for “Squash, pumpkin (pie type), raw.” Foundation Foods documentation also warns that newer Foundation records do not necessarily contain every nutrient. Because a full calories-and-macronutrients comparison requires compatible fields across all forms, this article does not silently fill missing Foundation fields with zero or splice values from unrelated records. citeturn19search1turn19search2turn17search10

How cup values were handled: household measures use the gram weight associated with the corresponding form. Raw pumpkin uses 116g for 1 cup of 1-inch cubes. Cooked mashed pumpkin uses 245g for 1 cup. The 245g canned cup values are scaled only from the canned FDC 168450 record. This follows Foodmanac’s published formula: nutrient per 100g × selected grams ÷ 100. It does not convert raw pumpkin into canned pumpkin or use one preparation as a proxy for another. citeturn22search16turn23search11turn17search4

Why values are rounded: a calorie or nutrient value calculated for a household serving can produce more decimal places than are useful in everyday reading. This article preserves the underlying USDA values in the 100g rows and rounds calculated household amounts to practical display precision. Foodmanac similarly keeps the source amount visible while allowing portions to scale from that source record. citeturn17search4

Commercial products are label-based. The pure-pumpkin example uses a current Libby’s 100% Pure Pumpkin label, while the pie-filling comparison uses Libby’s Easy Pumpkin Pie Mix. The USDA generic canned row is not presented as though it were the Libby’s product, and the Libby’s product is not presented as a universal value for every brand. Current retail listings for Libby’s pure pumpkin show a 122g half-cup serving with 45 calories, 10g carbs, 3g fiber, 5g total sugar, 0g added sugar, 1g protein, 950mcg vitamin A and 330mg potassium. citeturn22search3turn22search7

Health context: statements about vitamin A and potassium functions are based on NIH Office of Dietary Supplements references. Statements about food volume, energy density and weight management are based on human research on lower-energy-density eating patterns and are deliberately presented as general dietary evidence—not as proof that pumpkin alone causes weight loss or prevents disease. citeturn16search0turn16search6turn14search1turn14search2

For further exploration, see Foods High in Vitamin A, Foods High in Fiber, Foods High in Potassium, the Food Comparison Tool, and Mix Lab. Foodmanac’s current methodology states that its catalogue combines selected USDA Foundation Foods, SR Legacy and FNDDS records while preserving data-source distinctions and not silently replacing missing nutrient values with zero. citeturn16view0turn16view1turn17search9

Editorial note: Nutrition values are reference values, not guarantees for every pumpkin, cultivar, brand or recipe. Preparation, moisture, growing conditions, product formulation and serving weight can all affect the number you see. When tracking a packaged food, use its current Nutrition Facts label. When comparing basic foods, match the preparation and gram amount first. citeturn19search2turn17search4

Layout: This article uses the Foodmanac article classes supplied with the publishing brief, including the existing responsive article, table, quick-answer and source-note styling. fileciteturn0file0