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Sugar Pumpkin

Sugar Pumpkin

EverydayFresh

Sugar pumpkin is a compact, sweet-fleshed winter squash variety specifically cultivated for cooking rather than decorative use. Distinguished from larger carving pumpkins by its dense texture and concentrated natural sweetness, it serves as the preferred choice for homemade pumpkin puree, soups, and baked goods. This nutrient-dense gourd provides substantial vitamin A from beta-carotene and vitamin C, with roasting or steaming enhancing its caramelized flavor profile while preserving its low-calorie integrity.

Macro Impact

A 1 cup serving contains 64 calories, 2g protein, 16g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 64 calories?
Walking3.5 mph, moderate pace
15 min
YogaModerate effort, gentle pace
11 min
SwimmingModerate effort, freestyle
8 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
7 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size1 cup (245 g)
Amount per serving
Calories64
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate16g
6%
Dietary Fiber1g
4%
Total Sugars7g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium51mg
4%
Iron2mg
11%
Potassium833mg
18%

* 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
16 / 275 g
6%
Fiber
1 / 28 g
4%
Sugars
7 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
8 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
5%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
8%
Valine
0 / 2 g
5%
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
4%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
3%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
3 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
29 / 400 mcg
7%
Vitamin A
858 / 800 mcg
107%
Vitamin C
22 / 83 mg
27%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
52 / 1k mg
5%
Copper
0 / 1 mg
27%
Iron
2 / 13 mg
15%
Magnesium
29 / 370 mg
8%
Manganese
0 / 2 mg
12%
Phosphorous
108 / 700 mg
15%
Potassium
833 / 3k mg
28%
Selenium
2 / 55 mcg
4%
Sodium
3 / 2.3k mg
0%
Zinc
1 / 10 mg
8%
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
225 g
Caffeine
0 mg
Choline
20 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.

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