Vegetables • Deep Nutrition Analytics
Pumpkin, raw
As a recognized vegetables, Pumpkin, raw delivers 26 calories per 100g, with energy primarily anchored by carbohydrates (6.5g) to support daily activity. On the micronutrient spectrum, it provides a strong 47% DV of Vitamin A (426 µg) per 100g. Its sparse energy profile (0.3 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 1 g
- Carbohydrates
- 6.5 g
- Fat
- 0.1 g
- Fiber
- 0.5 g
Produce Profile: Hydration & Micronutrients
Pumpkin, raw provides natural botanical nutrition with 26 calories per 100g. Providing 0.5g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Calorie-Conscious Profile
With an energy density of 0.3 kcal/g (26 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 6.5 g |
| Fiber, total dietary | 0.5 g |
| Energy | 109 kJ |
| Energy | 26 kcal |
| Total Sugars | 2.8 g |
| Total lipid (fat) | 0.1 g |
| Protein | 1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A | 426 µg |
| Copper | 0.1 mg |
| Vitamin C | 9 mg |
| Vitamin E | 1.1 mg |
| Potassium | 340 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin K (phylloquinone) | 1.1 µg |
| Vitamin A, RAE | 426 µg |
| Vitamin A, IU | 8510 IU |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 9 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 21 mg |
| Potassium, K | 340 mg |
| Zinc, Zn | 0.3 mg |
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 12 mg |
| Phosphorus, P | 44 mg |
| Sodium, Na | 1 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
| Selenium, Se | 0.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 1500 µg |
| Carotene, beta | 3100 µg |
| Folate, food | 16 µg |
| Folate, DFE | 16 µg |
| Choline, total | 8.2 mg |
| Carotene, alpha | 4020 µg |
| Water | 91.6 g |
| Isoleucine | 0 g |
| Leucine | 0 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| Niacin | 0.6 mg |
| Pantothenic acid | 0.3 mg |
| Ash | 0.8 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 16 µg |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0 g |
| Tyrosine | 0 g |
| Alanine | 0 g |
| Glutamic acid | 0.2 g |
| Glycine | 0 g |
| Proline | 0 g |
| Fatty acids, total saturated | 0.1 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Phytosterols | 12 mg |
| MUFA 16:1 | 0 g |
Serving calculator
Common serving sizes
- cup (1" cubes)116 g
Compare Pumpkin, raw with Category Peers
Pumpkin, raw vs Seaweed, agar, raw
Compared to Seaweed, agar, raw, Pumpkin, raw has 4% less carbohydrates and 0% higher calories per 100g.
Pumpkin, raw vs Tomatoes, red, ripe, canned, stewed
Compared to Tomatoes, red, ripe, canned, stewed, Pumpkin, raw has 5% more carbohydrates and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pumpkin, raw?
A standard 100-gram serving of Pumpkin, raw contains 26 calories (109 kJ), alongside 1g of protein, 6.5g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 116g (cup (1" cubes)): ~30 kcal
Is Pumpkin, raw suitable for a keto or low-carb diet?
Yes, in moderation. Pumpkin, raw contains 6g of net carbs per 100g (6.5g carbs minus 0.5g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Pumpkin, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pumpkin, raw are:
- Vitamin A: 426 µg (47% of your daily value)
- Copper: 0.127 mg (14% of your daily value)
- Vitamin C: 9 mg (10% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168448).