Pumpkin, raw

30 calories in 1 cup (1" cubes) (116 g). Per 100 g, protein: 1 g, carbohydrates: 6.5 g, fat: 0.1 g.

Serving
1
= 116 g
30KCAL

Pumpkin, raw, 1 cup (1" cubes)

30 calories

Protein
1.2 g
Carbs
7.5 g
Fat
0.12 g
Fiber
0.58 g
Sugars
3.2 g

Nutrition Facts

Serving size1 cup (1" cubes) (116 g)
Amount per serving
Calories30
% Daily Value*
Total Fat 0.12 g0%
Saturated Fat 0.06 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 1.2 mg0%
Total Carbohydrate 7.5 g3%
Dietary Fiber 0.58 g2%
Total Sugars 3.2 g
Protein 1.2 g
Vitamin D 0 mcg0%
Calcium 24.4 mg2%
Iron 0.93 mg5%
Potassium 394 mg8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin A55% 494 µg
  • Vitamin C12% 10.4 mg
  • Riboflavin (B2)10% 0.13 mg
  • Vitamin E8% 1.2 mg
  • Pantothenic acid (B5)7% 0.35 mg
  • Thiamin (B1)5% 0.058 mg
  • Folate5% 18.6 µg
  • Niacin (B3)4% 0.7 mg
  • Vitamin B64% 0.071 mg
  • Choline2% 9.5 mg
  • Vitamin K1% 1.3 µg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper16% 0.15 mg
  • Potassium8% 394 mg
  • Manganese6% 0.14 mg
  • Iron5% 0.93 mg
  • Phosphorus4% 51 mg
  • Zinc3% 0.37 mg
  • Magnesium3% 13.9 mg
  • Calcium2% 24.4 mg
  • Selenium1% 0.35 µg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid0.21 g
  • Aspartic acid0.12 g
  • Arginine0.063 g
  • Lysine•0.063 g
  • Leucine•0.053 g
  • Serine0.051 g
  • Tyrosine0.049 g
  • Valine•0.041 g
  • Phenylalanine•0.037 g
  • Isoleucine•0.036 g
  • Threonine•0.034 g
  • Alanine0.032 g
  • Glycine0.031 g
  • Proline0.03 g
  • Histidine•0.019 g
  • Tryptophan•0.014 g
  • Methionine•0.013 g
  • Cystine0.003 g

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Fiber

    Lower than 98%

    Same value as 7 of 799 other records.

    leastmost

  • Sodium

    Lower than 95%

    Same value as 19 of 900 other records.

    leastmost

  • Total fat

    Lower than 85%

    Same value as 61 of 893 other records.

    leastmost

  • Protein

    Lower than 78%

    Same value as 3 of 901 other records.

    leastmost

  • Calories

    Lower than 68%

    Same value as 13 of 893 other records.

    leastmost

  • Potassium

    Higher than 66%

    Same value as 4 of 901 other records.

    leastmost

Questions

How many calories are in pumpkin, raw?
1 cup (1" cubes) (116 g): 30 calories; protein: 1.2 g, carbohydrates: 7.5 g, fat: 0.12 g.
How much protein is in pumpkin, raw?
1 g per 100 g. Its estimated share of calories is 15%, using 4 kcal per gram of protein.
How many net carbs are in pumpkin, raw?
6 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 91 reported nutrients, per 100 g+
Water91.6 g
Energy26 kcal
Energy109 kj
Protein1 g
Total lipid (fat)0.1 g
Ash0.8 g
Carbohydrate, by difference6.5 g
Fiber, total dietary0.5 g
Total Sugars2.8 g
Calcium, Ca21 mg
Iron, Fe0.8 mg
Magnesium, Mg12 mg
Phosphorus, P44 mg
Potassium, K340 mg
Sodium, Na1 mg
Zinc, Zn0.32 mg
Copper, Cu0.13 mg
Manganese, Mn0.13 mg
Selenium, Se0.3 µg
Vitamin C, total ascorbic acid9 mg
Thiamin0.05 mg
Riboflavin0.11 mg
Niacin0.6 mg
Pantothenic acid0.3 mg
Vitamin B-60.061 mg
Folate, total16 µg
Folic acid0 µg
Folate, food16 µg
Folate, DFE16 µg
Choline, total8.2 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE426 µg
Retinol0 µg
Carotene, beta3,100 µg
Carotene, alpha4,016 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU8,513 iu
Lycopene0 µg
Lutein + zeaxanthin1,500 µg
Vitamin E (alpha-tocopherol)1.1 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)1.1 µg
Fatty acids, total saturated0.052 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00.001 g
SFA 14:00.006 g
SFA 16:00.037 g
SFA 18:00.003 g
Fatty acids, total monounsaturated0.013 g
MUFA 16:10.006 g
MUFA 18:10.006 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.005 g
PUFA 18:20.002 g
PUFA 18:30.003 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0 g
Cholesterol0 mg
Phytosterols12 mg
Tryptophan0.012 g
Threonine0.029 g
Isoleucine0.031 g
Leucine0.046 g
Lysine0.054 g
Methionine0.011 g
Cystine0.003 g
Phenylalanine0.032 g
Tyrosine0.042 g
Valine0.035 g
Arginine0.054 g
Histidine0.016 g
Alanine0.028 g
Aspartic acid0.1 g
Glutamic acid0.18 g
Glycine0.027 g
Proline0.026 g
Serine0.044 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 168448, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.