Pumpkin: calories and nutrition facts
Calories in pumpkin per 100 g and per typical portion, from the MacroLab food catalog.
26kcal per 100 g raw (uncooked)
Cooked: about 31 kcal per 100 g
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To burn these 26 calories:
- 6minWalking (5 km/h)
- 3minRunning (8 km/h)
- 3minCycling (16–19 km/h)
- 4minSwimming
Times use the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Calories per portion
Common portions from the MacroLab catalog, next to the 100 g reference. Portion weights are raw (uncooked); the approximate cooked weight is shown below each one.
| Portion | kcal |
|---|---|
| 100 g≈ 85 g cooked | 26 |
| 1 cup (120 g)≈ 102 g cooked | 31 |
Pumpkin: raw vs cooked
Cooking drives out water: 100 g of raw pumpkin ends up as about 85 g cooked. So 100 g cooked has more calories (31 kcal) than 100 g raw (26 kcal), while the total on the plate stays the same.
Weigh raw when you can. If you weigh after cooking, use the cooked column.
| Per 100 g | Raw | Cooked |
|---|---|---|
| Energy | 26 kcal | 31 kcal |
Can pumpkin make you gain weight?
At 31 kcal per 100 g cooked, this is a food with very low energy density: it takes about 327 g to reach 100 kcal.
One cup (120 g raw) has only 31 kcal, which is easy to fit into most days.
No single food makes you gain weight. What matters is your total calories over days and weeks compared with what you burn.
Pumpkin vs other foods in “Vegetables”
It has 31% fewer calories than the average food in “Vegetables” (38 kcal per 100 g).
| Per 100 g | This food | Group average |
|---|---|---|
| Energy | 26 kcal | 38 kcal |
Related foods
Frequently asked questions
- How many calories are in 100 g of pumpkin?
- 100 g raw has 26 kcal. That means about 385 g for every 100 kcal.
- How many calories are in one cup of pumpkin?
- One cup (120 g raw) has 31 kcal.
- How do the calories change after cooking pumpkin?
- 100 g raw has 26 kcal and turns into about 85 g cooked, so 100 g cooked has about 31 kcal. Cooking removes water; the total calories do not change.
Log pumpkin with a photo in MacroLab
Snap your plate and MacroLab estimates calories and macros, then keeps your daily targets up to date.
Data from the MacroLab food catalog, updated September 26, 2026. Values vary by variety and brand; check the label of the product you buy.