Calorie Chart / Vegetables / Pumpkin
How Many Calories Are in Pumpkin?
Calculation of the nutritional value & Recommended Dietary Intake of pumpkin
For g and a calorie requirement of kcal
| Calories 62 kcal | Proteins 2.6 g | Lipids 0.4 g | Carbohydrates 12 g |
| 3% | 3% | 1% | 4% |
Health benefits of pumpkin
Pumpkin - 100g
Calories 31 kcal
Proteins 1.3 g
Lipids 0.2 g
Carbohydrates 6 g
With only 31 calories per 100 g, pumpkin is clearly a low-calorie vegetable. If you are comparing "pumpkin calories" with other autumn produce, you will notice that its calorie density is roughly one-third that of potato, making it a clever choice when every calorie counts.
Beyond its modest calorie load, pumpkin provides a remarkable concentration of beta-carotene (pro-vitamin A) that supports vision and immune function. It also supplies vitamin C, vitamin E, potassium, magnesium, and a small amount of iron. Its soluble fibers help regulate appetite without adding many calories, while antioxidants such as lutein are thought to contribute to skin health and cellular protection.
Archaeological evidence shows that pumpkins were cultivated in Central America more than 7,000 years ago and reached Europe with the first Spanish expeditions. Early settlers valued them for their long storage life: in winter months, they could enjoy color, flavor, and virtually no extra calories long before refrigerators existed.
Tips for incorporating pumpkin into a balanced diet
To enjoy pumpkin while keeping calories in check, roast the cubes with thyme and a dash of olive oil; the natural sweetness intensifies without the need for sugary glazes, keeping added calories minimal.
For a comforting meal, blend cooked pumpkin with a spoonful of light crème fraîche and vegetable stock to create a velvety soup that delivers satisfaction for very few calories. Top with toasted almond flakes for texture.
If you prefer a complete plate, combine oven-roasted pumpkin with grilled chicken breast and a side of quinoa. The dish balances lean proteins, complex carbs, and vegetables while still controlling calories. A crumble of fresh goat cheese adds creaminess without pushing calories too high.
Want something festive? Fold mashed pumpkin into whole-grain pancake batter: you will gain color, fiber, and flavor for almost no extra calories compared with plain batter, proving that smart pairings make "pumpkin calories" work in your favor.
Frequently Asked Questions
- How many calories are in pumpkin?
- There are 31 kcal per 100 g.
- Are pumpkin seeds higher in calories than the flesh?
- Yes, roasted seeds provide around 550 kcal per 100 g, far more calories than the 31 kcal in the flesh, because seeds are rich in healthy fats.
- Is pumpkin a good choice for weight-loss diets?
- Absolutely. Its low-calorie density, high water content, and fiber help create volume on the plate, making it easier to stay within a daily calorie target.
- How do pumpkin calories compare with potato calories?
- Cooked potato averages 80–90 kcal per 100 g, roughly triple the calories of pumpkin, so substituting pumpkin can shave significant calories off a meal.
- Does boiling, roasting, or steaming change pumpkin calories?
- The basic calorie count remains the same, but frying or adding butter can raise calories quickly, while steaming keeps additional calories near zero.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
