Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin A (β-carotene) | 3100 µg | 344% | |
| Potassium | 340 mg | 7% | |
| Vitamin C | 9.0 mg | 10% | |
| Vitamin E | 1.06 mg | 7% | |
| Vitamin B6 | 0.06 mg | 4% | |
| Folate (B9) | 16 µg | 4% | |
| Magnesium | 12 mg | 3% | |
| Phosphorus | 44 mg | 4% | |
| Calcium | 21 mg | 2% | |
| Iron | 0.80 mg | 4% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 100g raw | 100g | 26 kcal | 6.5g | 6.0g | 0.1g |
| ⭐ 1 cup cooked mashed | 245g | 49 kcal | 12.0g | 11.0g | 0.2g |
| 1 cup cubed raw | 116g | 30 kcal | 7.5g | 6.9g | 0.1g |
| 1 oz | 28g | 7 kcal | 1.8g | 1.7g | 0.0g |
| ½ cup canned | 122g | 42 kcal | 9.9g | 7.8g | 0.1g |
Raw pumpkin is 92% water. Net carbs are 6.0g per 100g raw. Canned pumpkin puree has more concentrated nutrients and slightly more calories (~83 kcal/100g). The deep orange flesh indicates high beta-carotene content.
Pumpkin's orange colour comes from beta-carotene — a provitamin A carotenoid that converts to vitamin A as needed. Pumpkin provides 3,100µg of beta-carotene per 100g — 344% of the daily vitamin A requirement. This makes pumpkin the third richest common dietary source of beta-carotene after sweet potato and carrot. Vitamin A supports immune function by maintaining the integrity of skin and mucous membranes (the first barrier against pathogens) and is essential for the production of immune cells.
Beyond beta-carotene, pumpkin contains lutein and zeaxanthin — carotenoids that protect the macula against blue light damage and age-related macular degeneration. The combination of multiple carotenoids in pumpkin (alpha-carotene, beta-carotene, lutein, zeaxanthin) provides broader eye protection than single-carotenoid sources. All carotenoids in pumpkin are fat-soluble — consuming pumpkin with olive oil or butter significantly increases their absorption.
A cup of cooked pumpkin provides 564mg of potassium — 16% of the daily requirement. High potassium diets are consistently associated with associated with cardiovascular health in research and reduced cardiovascular disease risk. Pumpkin also contains phytosterols that reduce cholesterol absorption, and fiber that binds bile acids. Regular consumption of pumpkin is associated with improved lipid profiles in clinical studies.
Pumpkin seeds (pepitas) are dramatically more nutrient-dense than pumpkin flesh: 446 kcal per 100g, 30g protein, 6g zinc (54% DV), and 168mg magnesium (40% DV). They are one of the best plant sources of zinc and contain tryptophan (precursor to serotonin and melatonin). A 2011 study found that pumpkin seed extract significantly reduced benign prostatic hyperplasia symptoms. Don't discard pumpkin seeds — roast them with spices for maximum benefit.
Nutrition values sourced from USDA FoodData Central. Not medical advice.