Pumpkin — Calories and Macros
Mashed pumpkin. Base of pumpkin pie, soup, lattes.
per 1 cup cooked (~245g)
2% of a 2,000 cal day
Protein
2g
Carbs
12g
Fat
0.2g
Fiber
3g
Sugar
5g
Per 100 grams
Standardized to 100g so you can compare across foods.
Calories
20
Protein
0.8g
Carbs
4.9g
Fat
0.1g
Fiber
1.2g
Sugar
2g
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Common questions
How many calories are in pumpkin?
1 cup cooked (~245g) of pumpkin has 49 calories, with 2g protein, 12g carbs, and 0.2g fat.
How much protein is in pumpkin?
Pumpkin has 2g of protein per 1 cup cooked (~245g). That is about 4g per 100 calories, not a significant source of protein.
Is pumpkin good for weight loss?
Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Pumpkin is relatively light for its portion, so it fits comfortably within most calorie targets.
Is pumpkin healthy?
Healthy depends on the rest of your day, not one food. It brings fiber. In a balanced diet at your calorie target, pumpkin is fine; the portion and how often you eat it matter more than the food itself.
Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.