Pumpkin calories
Pumpkin gives 26 kcal per 100 g. A typical 116 g serving is about 30 kcal, so it's easy to fit into almost any day.
A serving covers about 2% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 27 to 33 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (116 g) |
|---|---|---|
| kcal | 26 | 30 |
| Protein, g | 1.0 | 1.2 |
| Fat, g | 0.1 | 0.1 |
| Carbs, g | 6.5 | 7.5 |
| Fiber, g | 0.5 | 0.6 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 58 g | 15 kcal | 14-17 | 470 |
| 1 · 116 g | 30 kcal | 27-33 | 940 |
| 1½ · 174 g | 45 kcal | 41-50 | 1,400 |
| 2 · 232 g | 60 kcal | 54-66 | 1,900 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 940 steps, or 7 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Mushrooms | 22 | 15 kcal / 70 g | 3.1 g |
| Spinach | 23 | 7 kcal / 30 g | 2.9 g |
| Bell pepper | 24 | 29 kcal / 119 g | 1.0 g |
| Cabbage | 25 | 22 kcal / 89 g | 1.3 g |
| Cauliflower | 25 | 27 kcal / 107 g | 1.9 g |
| Eggplant | 25 | 20 kcal / 82 g | 1.0 g |
| Pumpkin | 26 | 30 kcal / 116 g | 1.0 g |
| Spaghetti squash | 27 | 42 kcal / 155 g | 0.7 g |
| Jalapeno | 29 | 4 kcal / 14 g | 0.9 g |
Lightest in this group per 100 g: Mushrooms.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 168448 (Pumpkin, raw).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in pumpkin?
Pumpkin has about 26 kcal per 100 g. A typical 116 g serving is about 30 kcal, and realistically anywhere from 27 to 33 kcal depending on the recipe and portion.
How much protein is in pumpkin?
1.0 g of protein per 100 g, or about 1.2 g in a 116 g serving.
Your plate isn't a lab sample
Snap your own pumpkin and Kalorea estimates what's actually on your plate, with a range and macros.