Pumpkin: calories and nutrition facts
Pumpkin has 20 kcal per 100 g. One serving, 1 Serving (150 g), has 30 kcal.
- Calories
- 20 kcal
- Protein
- 1.1 g
- Carbohydrates
- 3.5 g
- Fat
- 0.1 g
Per 100 g
Pumpkin: how many calories?
Pumpkin has 20 kcal per 100 g, with 1.1 g protein, 3.5 g carbs and 0.1 g fat. A 150 g serving (1 Serving) has 30 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein22%
- Carbohydrates73%
- Fat5%
Calculate a portion
- Calories
- 30 kcal
- Protein
- 1.6 g
- Carbohydrates
- 5.3 g
- Fat
- 0.2 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 20 kcal | 30 kcal |
| Fat | 0.1 g | 0.2 g |
| of which saturated fat | 0.1 g | 0.1 g |
| Carbohydrates | 3.5 g | 5.3 g |
| of which sugars | 1.9 g | 2.9 g |
| Fiber | 0.5 g | 0.8 g |
| Protein | 1.1 g | 1.6 g |
| Sodium | 1 mg | 2 mg |
| Water | 93.7 g | 140.6 g |
| Vitamin C | 10.7 mg | 16 mg |
| Calcium | 21 mg | 31 mg |
| Iron | 0.9 mg | 1.3 mg |
| Potassium | 271 mg | 407 mg |
| Magnesium | 12 mg | 18 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(20 kcal) | 1% |
| Fat(0.1 g) | 0% |
| of which saturated fat(0.1 g) | 0% |
| Carbohydrates(3.5 g) | 1% |
| of which sugars(1.9 g) | 2% |
| Protein(1.1 g) | 2% |
| Salt(0 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Pumpkin: frequently asked questions
Pumpkin: how many calories per serving?
A 150 g serving (1 Serving) has 30 kcal.
Pumpkin: how much protein?
Pumpkin contains 1.1 g of protein per 100 g, 2% of the 50 g reference intake.
Pumpkin: how much fibre?
Pumpkin provides 0.5 g of fibre per 100 g, 2% of the 25 g a day recommended by EFSA.
Pumpkin: how much makes 100 kcal?
100 kcal is about 498 g of this food.
Recipes with this food
More foods in this category
- Pomegranate81 kcal
- Pomelo38 kcal
- Porcini mushroom29 kcal
- Potato80 kcal
- Potato chips532 kcal
- Prickly Pear52 kcal
- Pumpkin30 kcal
- Punch lemon juice0 kcal
- Purple plum46 kcal
- Purslane0 kcal
- Quince59 kcal
- Radish sprouts0 kcal
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