VeganVegetables

Pumpkin

Nutrition Facts Per 100g

Pumpkin is a commonly used vegetable in Indian cooking. At just 26 kcal per 100g with 0.5g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Total Carotenoids (approximately 142% of a typical adult's daily needs) and Beta-Carotene (approximately 95% of a typical adult's daily needs). Below is the complete nutritional profile of Pumpkin per 100g serving.

Nutrition Summary

26kcalCalories

1.0gProtein

6.5gCarbs

0.1gFat

0.5gFiber

Protein 15% Carbs 100% Fat 3%

Micronutrients

High in:Carotenoidsβ-CaroteneVitamin A

Calcium21.0 mg(2%)

Iron0.8 mg(6%)

Zinc0.2 mg(2%)

Potassium340 mg(11%)

Sodium1.0 mg(0%)

Magnesium12.0 mg(3%)

Phosphorus44.0 mg(6%)

Thiamin (B1)0.1 mg(4%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)0.6 mg(4%)

Vitamin C9.0 mg(11%)

Carotenoids8513 µg(142%)

β-Carotene2838 µg(95%)

Vitamin A426 µg(53%)

Folate (B9)12.0 µg(3%)

Vitamin B60.1 mg(5%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E1.1 mg(7%)

Fat Breakdown4

MUFA0 g

PUFA0.1 g

Omega-30 g

Omega-60.1 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

1 cup cubed245g

64 kcal2.5g protein

100 g100g

26 kcal1.0g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Pumpkin?

Pumpkin contains 26 kcal per 100g. A typical serving (1 cup cubed) contains approximately 64 kcal.

How much protein is in Pumpkin?

Pumpkin provides 1.0g of protein per 100g, which is approximately 2% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Pumpkin good for weight loss?

Pumpkin is a low-calorie food at just 26 kcal per 100g, making it a good choice for weight-loss diets when prepared without excessive oil or sugar.

Is Pumpkin vegan?

Yes, Pumpkin is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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