How many calories are in pumpkin?

Pumpkin, peeled, fresh, raw contains approximately 34 calories (144 kJ) per 100g, according to the Australian Food Composition Database.

How much protein is in pumpkin?

There are 1.2g of protein per 100g of pumpkin, peeled, fresh, raw.

Pumpkin, peeled, fresh, raw contains 6g of total sugars per 100g, making it moderate in sugar.

Pumpkin, peeled, fresh, raw has 0g of total fat per 100g.

Pumpkin, peeled, fresh, raw contains 1.9g of dietary fibre per 100g.

Usually round in shape with a thick hard skin ranging from blue-grey in colour to orange-red, with orange flesh. Peeled, deseeded and uncooked.

Energy with dietary fibre

144kJ

Protein

1.2g

Fat, total

Total dietary fibre

1.9g

Total sugars

6.0g

Sodium

0mg

Per 100g of edible portion

How many calories are in pumpkin?: Pumpkin, peeled, fresh, raw contains approximately 34 calories (144 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in pumpkin?: There are 1.2g of protein per 100g of pumpkin, peeled, fresh, raw.
How much sugar is in pumpkin?: Pumpkin, peeled, fresh, raw contains 6g of total sugars per 100g, making it moderate in sugar.
How much fat is in pumpkin?: Pumpkin, peeled, fresh, raw has 0g of total fat per 100g.
Is pumpkin high in fibre?: Pumpkin, peeled, fresh, raw contains 1.9g of dietary fibre per 100g.

Nutrient	Per 100g
Energy with dietary fibre	144 kJ
Energy, without dietary fibre	129 kJ

Nutrient	Per 100g
Moisture	89.9 g
Protein	1.2 g
Nitrogen	0.20 g
Fat, total	0 g
Total dietary fibre	1.9 g
Alcohol	0 g
Available carbohydrate, without sugar alcohols	6.7 g
Available carbohydrate, with sugar alcohols	6.7 g

Nutrient	Per 100g
Aluminium	0 ug
Arsenic	0 ug
Calcium	15.0 mg
Copper	0.06 mg
Iodine	0 ug
Iron	0.24 mg
Lead	0 ug
Magnesium	13.0 mg
Manganese	0.06 mg
Molybdenum	2.8 ug
Phosphorus	34.0 mg
Potassium	335 mg
Selenium	0 ug
Sodium	0 mg
Zinc	0.14 mg
Retinol	0 ug
Vitamin A retinol equivalents	220 ug
Biotin	0.80 ug
Cystine plus cysteine	83.0 mg/gN
Cystine plus cysteine	17.0 mg

Nutrient	Per 100g
Alpha-carotene	70.0 ug
Beta-carotene	1,280 ug
Cryptoxanthin	7.0 ug
Beta-carotene equivalents	1,318 ug
Lutein	400 ug
Thiamin	0.05 mg
Riboflavin	0.05 mg
Niacin	0 mg
Niacin derived from tryptophan	0.21 mg
Niacin derived equivalents	0.21 mg
Pantothenic acid	0.17 mg
Pyridoxine	0 mg
Cobalamin	0 ug
Folate, natural	31.0 ug
Folic acid	0 ug
Total folates	31.0 ug
Dietary folate equivalents	31.0 ug
Vitamin C	8.0 mg
Cholecalciferol	0 ug
Ergocalciferol	0 ug
25-hydroxy cholecalciferol	0 ug
25-hydroxy ergocalciferol	0 ug
Vitamin D3 equivalents	0 ug
Alpha tocopherol	0.30 mg
Beta tocopherol	0 mg
Delta tocopherol	0 mg
Gamma tocopherol	0 mg
Vitamin E	0.30 mg

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

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. Food key: F007555. All values per 100g of edible portion.