FoodNutri
Search foods… Ctrl K
Cucurbita (Gourd)

Cucurbita (Gourd) · Cucurbita

Pumpkin, raw

Nutrition facts per 100 g · edible portion

Gourds
g
Compare
44 forms & preparations
Pumpkin flowers, cooked, boiled, drained, without salt Pumpkin flowers, raw Pumpkin leaves, cooked, boiled, drained, with salt Pumpkin leaves, cooked, boiled, drained, without salt Pumpkin leaves, raw Pumpkin pie mix, canned Pumpkin, canned, with salt Pumpkin, canned, without salt Pumpkin, cooked, boiled, drained, with salt Pumpkin, cooked, boiled, drained, without salt Pumpkin, flowers, cooked, boiled, drained, with salt Pumpkin, raw Seeds, pumpkin and squash seed kernels, dried Seeds, pumpkin and squash seed kernels, roasted, with salt added Seeds, pumpkin and squash seed kernels, roasted, without salt Seeds, pumpkin and squash seeds, whole, roasted, with salt added Seeds, pumpkin and squash seeds, whole, roasted, without salt Squash, summer, all varieties, cooked, boiled, drained, with salt Squash, summer, all varieties, cooked, boiled, drained, without salt Squash, summer, all varieties, raw Squash, summer, crookneck and straightneck, canned, drained, solid, without salt Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt Squash, summer, crookneck and straightneck, frozen, unprepared Squash, summer, crookneck and straightneck, raw Squash, summer, scallop, cooked, boiled, drained, with salt Squash, summer, scallop, cooked, boiled, drained, without salt Squash, summer, scallop, raw Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt Squash, summer, zucchini, includes skin, frozen, unprepared Squash, summer, zucchini, includes skin, raw Squash, summer, zucchini, italian style, canned Squash, winter, all varieties, cooked, baked, with salt Squash, winter, all varieties, cooked, baked, without salt Squash, winter, all varieties, raw Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt Squash, winter, spaghetti, raw Squash, zucchini, baby, raw
Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Pumpkin, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

1%
26 kcal Calories
2%
1.0 g Protein
2%
6.5 g Carbs
0%
0.1 g Fat

Excellent nutrient density 56/100

How many beneficial nutrients Pumpkin, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Pumpkin, raw come from — the split across carbs, fat & protein.

What Pumpkin, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin A (RAE)41% Copper14% Vitamin C10%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate6.5 g
2%
Dietary Fiber0.5 g
2%
Total Sugars1.4 g—
Fats & Fatty AcidsAmount% DV
Total Fat0.1 g
0%
Saturated Fat0.1 g
0%
Monounsaturated Fat0.0 g—
Polyunsaturated Fat0.0 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids3.0 mg—
Omega-6 Fatty Acids2.0 mg—
Protein & Amino AcidsAmount% DV
Protein1.0 g
2%
Histidine16.0 mg—
Isoleucine31.0 mg—
Leucine46.0 mg—
Lysine54.0 mg—
Methionine11.0 mg—
Phenylalanine32.0 mg—
Threonine29.0 mg—
Tryptophan12.0 mg—
Valine35.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)369.0 mcg
41%
Vitamin C9.0 mg
10%
Vitamin D0.0 mcg
0%
Vitamin E1.1 mg
7%
Vitamin K1.1 mcg
1%
Thiamin (B1)0.1 mg
4%
Riboflavin (B2)0.1 mg
8%
Niacin (B3)0.6 mg
4%
Vitamin B60.1 mg
4%
Folate (B9)16.0 mcg
4%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.3 mg
6%
Choline8.2 mg
1%
MineralsAmount% DV
Calcium21.0 mg
2%
Iron0.8 mg
4%
Magnesium12.0 mg
3%
Phosphorus44.0 mg
4%
Potassium340.0 mg
7%
Sodium1.0 mg
0%
Zinc0.3 mg
3%
Copper0.1 mg
14%
Manganese0.1 mg
5%
Selenium0.3 mcg
1%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols12.0 mg—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash0.8 g—

About Pumpkin, raw

Pumpkin is the big, round, orange-fleshed winter squash that's as much a symbol of autumn as an ingredient. Beyond carving, its sweet, mild flesh is roasted, puréed into soups and pies, and simmered into curries — the smaller 'sugar' pumpkins being far better for eating than the giant carving kind.

That orange color signals a huge amount of beta-carotene, which the body turns into vitamin A — pumpkin is one of the very richest food sources of it. All that on a base that's low in calories, with vitamin C, potassium and fiber. The seeds, too, are a nutritious snack in their own right.

Naturally sweet, comforting and genuinely nutrient-dense, pumpkin is a vegetable that earns far more than its seasonal moment in the spotlight.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Pumpkin, raw?

There are 26 calories in 100 g of Pumpkin, raw, or about 30 calories in 1 cup (1" cubes) (116 g).

How much protein is in Pumpkin, raw?

Pumpkin, raw contains 1.0 g of protein per 100 g.

How many carbs are in Pumpkin, raw?

Pumpkin, raw has 6.5 g of carbohydrates per 100 g.

How much fat is in Pumpkin, raw?

Pumpkin, raw provides 0.1 g of total fat per 100 g.

What is Pumpkin, raw a good source of?

Pumpkin, raw is an excellent source of Vitamin A (RAE) (41% DV) and a good source of Copper and Vitamin C (per 100 g). Daily Values are based on a 2,000-calorie diet.

Related gourds

Melon balls, frozen Pickles, cucumber, sweet (includes bread and butter pickles) Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) Gourd, dishcloth (towelgourd), raw Balsam-pear (bitter gourd), leafy tips, raw Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt Balsam-pear (bitter gourd), pods, raw Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt

Compare Pumpkin, raw with…