Pumpkin, peeled, fresh, raw
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.
Source: Analysed
Per 100g of edible portion
- Energy
- 144kJ
- Protein
- 1.2g
- Fat, total
- 0g
- Total dietary fibre
- 1.9g
- Total sugars
- 6.0g
- Sodium
- 0mg
Nutrition by serving size
One standard serve is 89 g: 1.1 g protein, 1.7 g fibre, 128 kJ. Choose another measure or enter grams.
Measure source: Australian Dietary Guidelines serve (FSANZ AUSNUT 2023).
| Nutrient | In 89 g | Per 100 g |
|---|---|---|
| Energy | 128 kJ (31 kcal) | 144 kJ |
| Protein | 1.1 g | 1.2 g |
| Total fat | 0 g | 0 g |
| Saturated fat | 0 g | 0 g |
| Carbohydrate | 6.0 g | 6.7 g |
| Sugars | 5.3 g | 6.0 g |
| Dietary fibre | 1.7 g | 1.9 g |
| Sodium | 0 mg | 0 mg |
| Calcium | 13 mg | 15 mg |
| Iron | 0.2 mg | 0.2 mg |
Protein relative to energy: 0.8 g per 100 kJ. This ratio is the same at any amount.
Quick FAQ
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.
Complete Nutrient Profile
Every measured nutrient, grouped by category. Tap a nutrient to see the 50 richest foods for it.
Energy
2 nutrients| Nutrient | Per 100g |
|---|---|
| Energy with dietary fibre | 144 kJ |
| Energy, without dietary fibre | 129 kJ |
Proximates
8 nutrients| 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 |
Carbohydrates
9 nutrients| Nutrient | Per 100g |
|---|---|
| Fructose | 1.5 g |
| Glucose | 1.3 g |
| Sucrose | 3.2 g |
| Maltose | 0 g |
| Lactose | 0 g |
| Total sugars | 6.0 g |
| Added sugars | 0 g |
| Free sugars | 0 g |
| Starch | 0.70 g |
Minerals
20 nutrients| 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 |
Vitamins
28 nutrients| 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 |
Fatty Acids
10 nutrients| 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
17 nutrients| Nutrient | Per 100g |
|---|---|
| Alanine | 62.0 mg |
| Arginine | 91.0 mg |
| Aspartic acid | 132 mg |
| Glutamic acid | 216 mg |
| Glycine | 43.0 mg |
| Histidine | 35.0 mg |
| Isoleucine | 53.0 mg |
| Leucine | 78.0 mg |
| Lysine | 59.0 mg |
| Methionine | 22.0 mg |
| Phenylalanine | 47.0 mg |
| Proline | 21.0 mg |
| Serine | 57.0 mg |
| Threonine | 45.0 mg |
| Tyrosine | 45.0 mg |
| Tryptophan | 13.0 mg |
| Valine | 58.0 mg |
Other
3 nutrients| Nutrient | Per 100g |
|---|---|
| Ash | 0.80 g |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
Recipes that use pumpkin
Recipes on this site with this food in the ingredient list, largest amount per serve first.
- PizzaPumpkin & Feta Pizza recipe21.9 g protein, 2,520 kJ per serve
- PizzaPumpkin & Vegetable Pizza recipe13.4 g protein, 1,010 kJ per serve
- DinnerPumpkin & Feta Risotto recipe17.3 g protein, 1,400 kJ per serve
- DinnerPumpkin & Ricotta Lasagne recipe22.3 g protein, 1,290 kJ per serve
- SaladChickpea and Pumpkin Salad recipe12 g protein, 1,370 kJ per serve
- LunchPumpkin & Spinach Tart recipe16 g protein, 1,190 kJ per serve
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Source and method
Nutrient values: Australian Food Composition Database (AFCD) Release 3, per 100 g of edible portion. Standard serves and household measures: AUSNUT 2023 food measures and Australian Dietary Guidelines profiles. © Food Standards Australia New Zealand. Used under the Creative Commons Attribution 4.0 licence. Portion values on this site are calculated from the per 100 g figures.
Food key: F007555. Derivation of the nutrient profile: Analysed.