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Pumpkin, Cooked

Pumpkin, Cooked

EverydayCooked

Pumpkin (cooked) is a nutrient-dense winter squash recognized for its vibrant orange flesh and naturally sweet, earthy flavor. When cooked, its texture becomes velvety and moist, making it ideal for purees, soups, or baked goods. This seasonal vegetable is exceptionally rich in beta-carotene, which the body converts to vitamin A, while providing only 50 calories per cup—a low-calorie option for adding fiber and micronutrients to meals.

Macro Impact

A 1 cup serving contains 49 calories, 2g protein, 12g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 49 calories?
Walking3.5 mph, moderate pace
11 min
YogaModerate effort, gentle pace
8 min
SwimmingModerate effort, freestyle
6 min
Biking12-14 mph, moderate effort
5 min
StairsStair climbing, moderate pace
6 min
Running5 mph (12 min/mile)
4 min

Nutrition Facts

Serving size1 cup (245 g)
Amount per serving
Calories49
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate12g
4%
Dietary Fiber3g
10%
Total Sugars5g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium37mg
3%
Iron1mg
8%
Potassium564mg
12%

* 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
12 / 275 g
4%
Fiber
3 / 28 g
10%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 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
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
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
7%
Riboflavin, B2
0 / 1 mg
16%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
22 / 400 mcg
6%
Vitamin A
706 / 800 mcg
88%
Vitamin C
12 / 83 mg
14%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
13%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
37 / 1k mg
4%
Copper
0 / 1 mg
25%
Iron
1 / 13 mg
11%
Magnesium
22 / 370 mg
6%
Manganese
0 / 2 mg
11%
Phosphorous
74 / 700 mg
11%
Potassium
564 / 3k mg
19%
Selenium
1 / 55 mcg
1%
Sodium
3 / 2.3k mg
0%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
230 g
Caffeine
0 mg
Choline
15 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, cooked, boiled, drained, without salt. USDA Standard Reference, Legacy. Food ID 168449.
  2. 2.Pumpkin, cooked, boiled, drained, with salt. USDA Standard Reference, Legacy. Food ID 170526.

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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