Calories in Pumpkin: Per 100 g, Per Serving & Nutrition Facts
How many calories in pumpkin: per 100 g and per serving
Figures are for: Baked pumpkin
| Nutrient | Per 100 g | Serving: 200 g |
|---|---|---|
| Calories | 32 kcal | 64 kcal |
| Energy (kilojoules) | 134 kJ | 268 kJ |
| Protein | 1 g | 2 g |
| Fat | 0.1 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 7.5 g | 15 g |
| incl. sugars | 2.8 g | 5.6 g |
| incl. fiber | 1.5 g | 3 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
32 kcal (134 kJ) per 100 g · P/F/C 1/0.1/7.5 g
Serving (200 g) — 64 kcal (268 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is pumpkin healthy?
Yes. On its nutrient profile, pumpkin is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 32 kcal per 100 g, so a 200 g serving is 64 kcal.
- Counts toward your fruit and vegetables: a 200 g serving is 50% of the 400 g a day the WHO advises.
A typical serving is 200 g: 64 kcal, 2 g protein, 0.2 g fat and 15 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Pumpkin gets its orange color from beta-carotene. It's low in calories, and its natural sweetness works in oatmeal and baking.
protein 14%fat 3%carbs 83%
Pumpkin calories by weight, 50–300 g
150 g of pumpkin has 48 calories and 200 g has 64. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 16 | 0.5 / 0.1 / 3.8 | 0.8 |
| 100 g | 32 | 1 / 0.1 / 7.5 | 1.5 |
| 150 g | 48 | 1.5 / 0.2 / 11 | 2.3 |
| 200 g — typical serving | 64 | 2 / 0.2 / 15 | 3 |
| 250 g | 80 | 2.5 / 0.3 / 19 | 3.8 |
| 300 g | 96 | 3 / 0.3 / 23 | 4.5 |
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Pumpkin: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pumpkin, boiled | 20 | 0.7 / 0.1 / 4.9 |
| Pumpkin, raw | 26 | 1 / 0.1 / 6.5 |
| Spaghetti squash, cooked | 27 | 0.7 / 0.3 / 6.5 |
| Baked pumpkin | 32 | 1 / 0.1 / 7.5 |
| Butternut squash, raw | 45 | 1 / 0.1 / 12 |
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 |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Pumpkin: more nutrition highlights
It has 3 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 200 g serving 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.
Swaps for pumpkin
No need to swap: pumpkin already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 2.8 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Pumpkin vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Bell Pepper | 27 | 1.3 / 0.1 / 7.2 |
| Pumpkin | 32 | 1 / 0.1 / 7.5 |
| Okra | 33 | 1.9 / 0.2 / 7.5 |
| Carrots | 35 | 1.3 / 0.1 / 9.3 |
| Broccoli | 35 | 2.4 / 0.4 / 7.3 |
| Green Beans | 35 | 1.9 / 0.3 / 7.7 |
| Brussels Sprouts | 37 | 2.6 / 0.5 / 7.1 |
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 7.5 g carbohydrates (1.5 g fiber).
How many calories are in a serving of pumpkin?
A 200 g serving has 64 calories: 2 g protein, 0.2 g fat and 15 g carbs.
What are the macros of pumpkin?
Per 100 g: 1 g protein, 7.5 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 a 200 g serving.
How much fiber is in pumpkin?
100 g of pumpkin has 1.5 g of fiber; a 200 g serving has 3 g — 12% of the 25 g a day the WHO recommends.
How do the calories in pumpkin change with the type and cooking method?
Per 100 g it ranges from 20 kcal (pumpkin, boiled) to 45 kcal (butternut squash, raw); baked pumpkin is in between, at 32 kcal.
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