How many calories are in pumpkin?

Pumpkin, golden nugget, peeled, fresh, raw contains approximately 30 calories (124 kJ) per 100g, according to the Australian Food Composition Database.

How much protein is in pumpkin?

There are 2.2g of protein per 100g of pumpkin, golden nugget, peeled, fresh, raw.

How much sugar is in pumpkin?

Pumpkin, golden nugget, peeled, fresh, raw contains 2.6g of total sugars per 100g, making it low in sugar.

How much fat is in pumpkin?

Pumpkin, golden nugget, peeled, fresh, raw has 0.3g of total fat per 100g.

Is pumpkin high in fibre?

Pumpkin, golden nugget, peeled, fresh, raw contains 1.1g of dietary fibre per 100g.

Pumpkin, golden nugget, peeled, fresh, raw

A small, round pumpkin with orange-red skin and bright orange flesh. Peeled and uncooked.

Vegetable products and dishesSource: Analysed

Energy with dietary fibre

124kJ

Protein

2.2g

Fat, total

0.30g

Total dietary fibre

1.1g

Total sugars

2.6g

Sodium

1.0mg

Per 100g of edible portion

Quick FAQ

How many calories are in pumpkin?: Pumpkin, golden nugget, peeled, fresh, raw contains approximately 30 calories (124 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in pumpkin?: There are 2.2g of protein per 100g of pumpkin, golden nugget, peeled, fresh, raw.
How much sugar is in pumpkin?: Pumpkin, golden nugget, peeled, fresh, raw contains 2.6g of total sugars per 100g, making it low in sugar.
How much fat is in pumpkin?: Pumpkin, golden nugget, peeled, fresh, raw has 0.3g of total fat per 100g.
Is pumpkin high in fibre?: Pumpkin, golden nugget, peeled, fresh, raw contains 1.1g of dietary fibre per 100g.

Complete Nutrient Profile

Energy

Nutrient	Per 100g
Energy with dietary fibre	124 kJ
Energy, without dietary fibre	115 kJ

Proximates

Nutrient	Per 100g
Moisture	91.3 g
Protein	2.2 g
Nitrogen	0.35 g
Fat, total	0.30 g
Total dietary fibre	1.1 g
Alcohol	0 g
Available carbohydrate, without sugar alcohols	4.0 g
Available carbohydrate, with sugar alcohols	4.0 g

Carbohydrates

Nutrient	Per 100g
Fructose	1.1 g
Glucose	1.2 g
Sucrose	0.30 g
Maltose	0 g
Lactose	0 g
Total sugars	2.6 g
Added sugars	0 g
Free sugars	0 g
Starch	1.4 g

Minerals

Nutrient	Per 100g
Calcium	22.0 mg
Iodine	0 ug
Iron	0.20 mg
Magnesium	6.0 mg
Phosphorus	22.0 mg
Potassium	230 mg
Selenium	0 ug
Sodium	1.0 mg
Zinc	0.30 mg
Retinol	0 ug
Vitamin A retinol equivalents	562 ug
Cystine plus cysteine	83.0 mg/gN
Cystine plus cysteine	29.0 mg

Vitamins

Nutrient	Per 100g
Alpha-carotene	800 ug
Beta-carotene	2,710 ug
Cryptoxanthin	530 ug
Beta-carotene equivalents	3,375 ug
Thiamin	0.05 mg
Riboflavin	0.05 mg
Niacin	1.0 mg
Niacin derived from tryptophan	0.42 mg
Niacin derived equivalents	1.4 mg
Pyridoxine	0.04 mg
Cobalamin	0 ug
Folate, natural	41.0 ug
Folic acid	0 ug
Total folates	41.0 ug
Dietary folate equivalents	41.0 ug
Vitamin C	17.0 mg
Cholecalciferol	0 ug
Ergocalciferol	0 ug
25-hydroxy cholecalciferol	0 ug
25-hydroxy ergocalciferol	0 ug
Vitamin D3 equivalents	0 ug
Alpha tocopherol	0.20 mg
Vitamin E	0.25 mg

Fatty Acids

Nutrient	Per 100g
Total saturated fatty acids	0 g
Total monounsaturated fatty acids	0 g
C18:2w6	0 g
C18:3w3	0 g
C20:5w3	0 mg
C22:5w3	0 mg
C22:6w3	0 mg
Total polyunsaturated fatty acids	0 g
Total long chain omega 3 fatty acids	0 mg
Total trans fatty acids	0 mg

Amino Acids

Nutrient	Per 100g
Alanine	109 mg
Arginine	160 mg
Aspartic acid	232 mg
Glutamic acid	381 mg
Glycine	76.0 mg
Histidine	62.0 mg
Isoleucine	93.0 mg
Leucine	138 mg
Lysine	104 mg
Methionine	38.0 mg
Phenylalanine	83.0 mg
Proline	38.0 mg
Serine	101 mg
Threonine	78.0 mg
Tyrosine	80.0 mg
Tryptophan	25.0 mg
Valine	103 mg

Organic Acids

Nutrient	Per 100g
Citric acid	0.10 g
Lactic acid	0 g
Malic acid	0 g
Oxalic acid	0 g
Quinic acid	0 g

Other

Nutrient	Per 100g
Ash	0.80 g
Caffeine	0 mg
Cholesterol	0 mg

Related Foods

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. Food key: F007540. All values per 100g of edible portion.