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Pumpkin

Pumpkin

EverydayFresh

Pumpkin is a nutrient-dense winter squash characterized by its thick orange rind and hollow interior containing edible seeds. The vibrant flesh is exceptionally rich in beta-carotene, a precursor to vitamin A, and provides substantial fiber with minimal calories. Fresh pumpkin is versatile in both sweet and savory preparations, commonly roasted, puréed for soups, or cubed for stews, while its seeds can be roasted as a protein-rich snack.

Macro Impact

A 1 cup serving contains 31 calories, 1g protein, 8g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 31 calories?
Walking3.5 mph, moderate pace
7 min
YogaModerate effort, gentle pace
5 min
SwimmingModerate effort, freestyle
4 min
Biking12-14 mph, moderate effort
3 min
StairsStair climbing, moderate pace
4 min
Running5 mph (12 min/mile)
3 min

Nutrition Facts

Serving size1 cup (120 g)
Amount per serving
Calories31
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium1mg
0%
Total Carbohydrate8g
3%
Dietary Fiber1g
5%
Total Sugars3g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium25mg
2%
Iron1.0mg
5%
Potassium372mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
8 / 275 g
3%
Fiber
1 / 28 g
5%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
5%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
5%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
1 / 30 mcg
2%
Cobalamin, B12
0 / 2 mcg
0%
Folate
19 / 400 mcg
5%
Vitamin A
511 / 800 mcg
64%
Vitamin C
11 / 83 mg
13%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
25 / 1k mg
3%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
7%
Magnesium
14 / 370 mg
4%
Manganese
0 / 2 mg
5%
Phosphorous
48 / 700 mg
7%
Potassium
372 / 3k mg
12%
Selenium
0 / 55 mcg
1%
Sodium
1 / 2.3k mg
0%
Zinc
0 / 10 mg
3%
Chromium
2 / 30 mcg
8%
Molybdenum
3 / 45 mcg
6%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
110 g
Caffeine
0 mg
Choline
10 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Pumpkin, raw. USDA Standard Reference, Legacy. Food ID 168448.
  2. 2.Pumpkin, raw. Canadian Nutrient File. Food ID 2441.
  3. 3.Pumpkin, raw. Frida. Public Food Key 366.
  4. 4.Pumpkin, peeled, fresh, raw. Australian Nutrient Database. Public Food Key F007555.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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