PumpkinVegetable

kcal / 100g

kcal / 1 cup (1" cubes)

1 thing to watch for

High-Protein

Dairy-FreeEgg-FreeGluten-FreeKetoLow-CalorieLow-CarbLow-FatLow-SugarNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	26kcal	—
Protein	1g	2%
Total lipid (fat)	0.1g	0%
Fatty acids, total saturated	0.052g	0%
Cholesterol	0mg	0%
Carbohydrate, by difference	6.5g	2%
Fiber, total dietary	0.5g	2%
Total Sugars	2.76g	—
Sodium, Na	1mg	0%

Vitamins & Minerals

Calcium, Ca21mg (3% NRV)

Iron, Fe0.8mg (6% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

340mg (17% NRV)

Magnesium, Mg12mg (3% NRV)

Phosphorus, P44mg (6% NRV)

Zinc, Zn0.32mg (3% NRV)

Copper, Cu0.127mg (13% NRV)

Manganese, Mn0.125mg (6% NRV)

Selenium, Se0.3µg (1% NRV)

Vitamin A, RAE

Vitamin A contributes to normal iron metabolism EU register →

Vitamin A contributes to the maintenance of normal mucous membranes EU register →

Vitamin A contributes to the maintenance of normal skin EU register →

Vitamin A contributes to the maintenance of normal vision EU register →

Vitamin A contributes to the normal function of the immune system EU register →

Vitamin A has a role in the process of cell specialisation EU register →

426µg (53% NRV)

Vitamin C, total ascorbic acid9mg (11% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)1.06mg (9% NRV)

Vitamin K (phylloquinone)1.1µg (1% NRV)

Thiamin0.05mg (5% NRV)

Riboflavin0.11mg (8% NRV)

Niacin0.6mg (4% NRV)

Vitamin B-60.061mg (4% NRV)

Folate, total16µg (8% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Pumpkin is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Pumpkin is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Pumpkin is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Pumpkin is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Pumpkin is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Pumpkin is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Pumpkin is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Pumpkin is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoYes
Yes — Pumpkin is keto-friendly (6 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Pumpkin is low-carb (6 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Pumpkin is low in sugar (2.76 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinNo
No — Pumpkin is not high in protein (1 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatYes
Yes — Pumpkin is low-fat (0.1 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieYes
Yes — Pumpkin is low-calorie (26 kcal per 100g, within the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Raw pumpkin has about 6g net carbs per 100g (total carbs minus fiber), per USDA data. That's low enough to fit most keto and low-carb meal plans in normal portions. ^[5]
Cooked (boiled, drained) pumpkin comes in even lower: about 3.8g net carbs per 100g, per USDA data. Either way, pumpkin's carb count stays low enough for typical keto or low-carb portions. ^[6]
A commercial keto-nutrition guide estimates about 7.5g net carbs per 1 cup (245g) of fresh, cubed pumpkin. That's a modest carb hit for most keto plans, but portion size still matters if you're tracking closely. ^[7]
Monash University's own shopping list classifies a 75g serving of kabocha (Japanese/Kent) pumpkin, and pumpkin seeds, as low-FODMAP. Variety matters here — this rating is specific to kabocha/Japanese/Kent pumpkin, not every pumpkin type. ^[8]
Secondary lab-testing summaries report sugar/pie pumpkin becomes moderate in FODMAPs at about 59g and high at about 75g — a much smaller serving than kabocha/Japanese/Kent pumpkin needs before the same happens. Check which pumpkin variety you're eating before assuming a low-FODMAP serving size applies. ^[9]
Pumpkin allergy is uncommon compared with major food allergens, but it's a recognized clinical condition — symptoms range from oral itching and hives to anaphylaxis in severe cases. It's also been reported as a cross-reactive trigger for some people with ragweed or mugwort pollen allergy (oral allergy syndrome).

Unlike many oral-allergy-syndrome triggers, one allergy-clinic source notes some of pumpkin's allergenic proteins are heat-stable — meaning a reaction may not reliably go away once the pumpkin is cooked or canned. That specific point comes from a single clinical source and hasn't been independently corroborated elsewhere. ^[10]
Clinical cross-reactivity has been documented among pumpkin, pumpkin seed, muskmelon, watermelon, cucumber and zucchini. If you react to one of these Cucurbitaceae-family foods, it's worth watching for symptoms with the others too. ^[11]

Health Benefits

One cup (245g) of cooked pumpkin provides about 78% of the Reference Daily Intake for vitamin A. An analysis of 15 studies also linked higher carotenoid levels — including beta-carotene and lutein — to lower breast cancer risk in the populations studied. ^[1]
In diabetic-rat studies, pumpkin polysaccharide extracts lowered blood glucose and raised insulin, with a few small human reports suggesting similar effects in type 2 diabetes — though the exact mechanism in people remains unconfirmed.

A small 2009 trial of 47 men found pumpkin seed oil combined with saw palmetto oil lowered PSA and eased benign prostatic hyperplasia symptoms after three months. ^[2]
Side effects from eating pumpkin or taking pumpkin products are rare, but can include stomach discomfort, diarrhea, nausea, itching, rash or allergic reactions. ^[3]
Pumpkin is relatively high in potassium, so people with kidney problems — or anyone on medication that affects potassium — should check with a doctor before eating large amounts, to avoid hyperkalemia. ^[4]

Storage & Buying Tips

Boiling and draining pumpkin lowers its vitamin C compared with raw: about 9mg per 100g raw versus about 4.7mg per 100g after cooking, per USDA FoodData Central. Eating some pumpkin raw, or in dishes that skip a boil-and-drain step, keeps more of that vitamin C intact. ^[5]

Frequently Asked Questions

Is pumpkin safe to eat during pregnancy?

Yes. The vitamin A caution during pregnancy is aimed at preformed vitamin A — the retinol form concentrated in liver and some supplements — which can cause birth defects in high doses during early pregnancy.

Pumpkin's vitamin A comes from beta-carotene instead. Your body converts beta-carotene to vitamin A on an as-needed basis, so it doesn't build up to the levels that make preformed vitamin A risky. ^[12]

How much pumpkin can you eat in a day, and can eating too much cause orange skin?

There's no set daily limit for eating pumpkin as a whole food, and most guidance says daily amounts are fine for most people. The exception is anyone with kidney issues or on potassium-affecting medication, who should check with a doctor first given pumpkin's potassium content.

Eating a lot of beta-carotene-rich food over time can cause carotenemia — a harmless yellow-orange skin tint from excess circulating beta-carotene. It's not vitamin A toxicity (that comes from preformed vitamin A, not beta-carotene), and it fades once intake drops. ^[4]

Is canned pumpkin as healthy as fresh pumpkin?

Generally, yes — and canned often comes out ahead per serving. Because canning removes much of the water, a cup of canned pumpkin can pack in more fiber and beta-carotene than a cup of fresh cooked pumpkin.

One quirk: US labeling rules let products marked '100% pumpkin' actually contain other golden winter squash instead, since they cook and taste similarly. Just don't mix up plain canned pumpkin puree with pre-sweetened pumpkin pie filling, which has added sugar. ^[13]

Does pumpkin help with constipation?

Pumpkin's fiber — roughly 0.5 to 3g per serving depending on how it's prepared — is often cited as supportive of regular digestion, the way any fiber-rich food is. What's missing is direct clinical trial evidence isolating pumpkin specifically for constipation.

So think of it as a general fiber contribution to your diet, not a pumpkin-specific remedy backed by dedicated research. ^[4]

Can you eat the skin of a pumpkin?

Yes. University extension nutrition guidance says every part of a pumpkin, skin included, is edible and shows up in dishes around the world.

Even the leaves are eaten in some cuisines — cooked pumpkin leaves are served with rice or porridge in parts of Asia and Africa. ^[14]

Is pumpkin officially a fruit or a vegetable?

Botanically, it's a fruit. A Texas A&M AgriLife horticulture specialist notes that anything growing from a pollinated flower counts as a fruit in plant science, the same category as tomatoes and cucumbers.

USDA's MyPlate guidance groups it with 'Red and Orange' vegetables instead, based on how it's eaten and its nutrient profile — which is why most people call it a vegetable. ^[13]

Found in these products

None of the products in our database currently contain Pumpkin.

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Pumpkin, raw” (SR Legacy, fdcId 168448), updated 2026-08-27.

Research reviewed 2026-08-27.