Pumpkin: calories and nutrition facts
Pumpkin has 30 kcal per 100 g. One serving, 1 Serving (150 g), has 45 kcal.
- Calories
- 30 kcal
- Protein
- 1 g
- Carbohydrates
- 5.8 g
- Fat
- 0.1 g
Per 100 g
Pumpkin: how many calories?
Pumpkin has 30 kcal per 100 g, with 1 g protein, 5.8 g carbs and 0.1 g fat. A 150 g serving (1 Serving) has 45 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
- Protein14%
- Carbohydrates83%
- Fat3%
Calculate a portion
- Calories
- 45 kcal
- Protein
- 1.5 g
- Carbohydrates
- 8.7 g
- Fat
- 0.2 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 30 kcal | 45 kcal |
| Fat | 0.1 g | 0.2 g |
| of which saturated fat | 0.1 g | 0.1 g |
| Carbohydrates | 5.8 g | 8.7 g |
| of which sugars | 2.8 g | 4.1 g |
| Fiber | 0.5 g | 0.8 g |
| Protein | 1 g | 1.5 g |
| Sodium | 1 mg | 2 mg |
| Water | 91.6 g | 137.4 g |
| Vitamin C | 9 mg | 13.5 mg |
| Calcium | 21 mg | 32 mg |
| Iron | 0.8 mg | 1.2 mg |
| Potassium | 340 mg | 510 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(30 kcal) | 1% |
| Fat(0.1 g) | 0% |
| of which saturated fat(0.1 g) | 0% |
| Carbohydrates(5.8 g) | 2% |
| of which sugars(2.8 g) | 3% |
| Protein(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)
- Source of protein (at least 12% 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 45 kcal.
Pumpkin: how much protein?
Pumpkin contains 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 337 g of this food.
Recipes with this food
More foods in this category
- Pomelo38 kcal
- Porcini mushroom29 kcal
- Potato80 kcal
- Potato chips532 kcal
- Prickly Pear52 kcal
- Pumpkin20 kcal
- Punch lemon juice0 kcal
- Purple plum46 kcal
- Purslane0 kcal
- Quince59 kcal
- Radish sprouts0 kcal
- Rambutan0 kcal
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