Calories in Pumpkin: Per 100 g, Per Serving & Nutrition Facts
32 kcal per 100 g · Nutri-Score A
Serving (serving, 200 g) — 64 kcal · P/F/C 1/0.1/6 g
sugar: low saturated fat: low salt: low fiber: low
Pumpkin gets its orange color from beta-carotene. It's low in calories, and its natural sweetness works in oatmeal and baking.
How many calories in pumpkin: per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 200 g |
|---|---|---|
| Calories | 32 kcal | 64 kcal |
| Protein | 1 g | 2 g |
| Fat | 0.1 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 6 g | 12 g |
| incl. sugars | 2.8 g | 5.6 g |
| Fiber | 1.5 g | 3 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 14%fat 3%carbs 83%
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Portion → calories and macros
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Calories in dishes with pumpkin
| Dish | Serving | Kcal per serving | Pumpkin in it |
|---|---|---|---|
| Roasted pumpkin and feta salad | 210 g | 281 | ≈121 g |
| Pumpkin and coconut soup | 340 g | 228 | ≈150 g |
| Pumpkin manti | 240 g | 350 | ≈100 g |
| Pumpkin risotto | 310 g | 409 | ≈79 g |
| Rice porridge with pumpkin | 270 g | 257 | ≈61 g |
| Beef and pumpkin manti | 240 g | 434 | ≈40 g |
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Pumpkin: nutrition highlights
It has 3 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of. It's light: 32 kcal per 100 g, so even a big serving barely moves your daily total.
On the open Nutri-Score algorithm, pumpkin gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 200 g) is 64 kcal — roughly 21 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Pumpkin
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Broccoli — 180 g, 63 kcal: +2.9 g fibre.
- Green Beans — 180 g, 63 kcal: +2.8 g fibre.
- Kohlrabi — 240 g, 65 kcal: +5.6 g fibre.
Pumpkin vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cauliflower | 25 | 1.8 / 0.5 / 2.5 |
| Bell Pepper | 27 | 1.3 / 0.1 / 5.3 |
| Pumpkin | 32 | 1 / 0.1 / 6 |
| Carrots | 35 | 1.3 / 0.1 / 6.9 |
| Broccoli | 35 | 2.4 / 0.4 / 4 |
| Green Beans | 35 | 1.9 / 0.3 / 4.5 |
| Brussels Sprouts | 37 | 2.6 / 0.5 / 4.5 |
FAQ
How many calories are in 100 g of pumpkin?
100 g of pumpkin has 32 calories, with 1 g protein, 0.1 g fat and 6 g carbohydrates (1.5 g fiber).
How many calories are in a serving of pumpkin?
A serving (serving, 200 g) has 64 calories: 2 g protein, 0.2 g fat and 12 g carbs.
What are the macros of pumpkin?
Per 100 g: 1 g protein, 6 g carbs and 0.1 g fat. By calories that's about 14% protein, 83% carbs and 3% fat.
How long do you have to walk to burn a serving of pumpkin?
About 21 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person — that's the 64 calories in one serving (serving, 200 g).