How healthy is pumpkin?
Is pumpkin healthy? Yes, for most people. Pumpkin scores 95/100 on the HowHealthyIs Score: 100 g provides 26 kcal, 426 µg vitamin A and 9 mg vitamin C. Pumpkin flesh is low in calories and rich in vitamin A. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pumpkin ranks higher than 95% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A100%
- Vitamin C38%
- Potassium28%
- Vitamin E27%
- Iron17%
- Magnesium11%
- Protein8%
- Fiber7%
- Calcium6%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 242 minus 1 = 241. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pumpkin?
Calories30kcal
Protein1.2g
Carbohydrates7.5g
Fat0.1g
Fiber0.6g
Sugars3.2g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 26 kcal | 30 kcal | |
| Protein | 1 g | 1.2 g | 2% |
| Carbohydrates | 6.5 g | 7.5 g | 3% |
| Fiber | 0.5 g | 0.6 g | 2% |
| Sugars | 2.8 g | 3.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 426 µg | 494 µg | 55% |
| Vitamin C | 9 mg | 10 mg | 12% |
| Vitamin E | 1.1 mg | 1.2 mg | 8% |
| Minerals | |||
| Calcium | 21 mg | 24 mg | 2% |
| Iron | 0.8 mg | 0.9 mg | 5% |
| Potassium | 340 mg | 394 mg | 8% |
| Magnesium | 12 mg | 14 mg | 3% |
| Sodium | 1 mg | 1.2 mg | 0% |
Source: USDA FoodData Central, "Pumpkin, raw" (FDC 168448). Values rounded.
Why is pumpkin good for you?
- 494 µg vitamin A in 1 cup cubes, 55% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 10 mg vitamin C in 1 cup cubes, 12% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Soups and curries
- Baking with less fat
What should you watch out for?
- Pumpkin pie filling and pumpkin spice drinks are mostly sugar and cream, not pumpkin.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.
How does pumpkin compare?
Common questions about pumpkin
How many calories are in pumpkin?
100 g of pumpkin has 26 kcal. A typical portion, 1 cup cubes (116 g), has about 30 kcal.
How much protein is in pumpkin?
Pumpkin has 1 g of protein per 100 g, or about 1.2 g in 1 cup cubes.
Is pumpkin good for weight loss?
Pumpkin is low in calories (26 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.