Pumpkin: what it contains and why it matters
Pumpkin is an orange gourd (kaddu). This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of pumpkin
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| EnergyRaw edible portion | 26 kcal | USDA |
| Protein | 1 g | USDA |
| Total lipid (fat) | 0.1 g | USDA |
| Carbohydrate | 6.5 g | USDA |
| Dietary Fiber | 0.5 g | USDA |
| Vitamin A (RAE)Derived primarily from provitamin A carotenoids | 426 µg | USDA |
| Potassium | 340 mg | USDA |
| Vitamin C | 9 mg | USDA |
| Calcium | 21 mg | USDA |
| Iron | 0.8 mg | USDA |
Which lab parameters does pumpkin relate to?
Vitamin A
Vitamin A supports vision, the immune system and the health of skin [WHO].
Understand your Vitamin A result →See all vitamin a-rich foods →
Potassium
Potassium helps nerves and muscles work and helps balance the body's fluids [WHO].
Understand your Potassium result →See all potassium-rich foods →
Vitamin C
Vitamin C supports the immune system and helps the body absorb non-heme iron from plant foods [WHO].
Understand your Vitamin C result →See all vitamin c-rich foods →
Vegetarian and dietary notes
Pumpkin is a botanical fruit used culinarily as a vegetable that is naturally 100% vegetarian and vegan.
Frequently asked questions
What form of vitamin A is present in pumpkin?
Pumpkin contains provitamin A carotenoids, predominantly beta-carotene (3100 µg per 100 g [USDA]), which the human body metabolizes into retinol (providing 426 µg RAE per 100 g [USDA]). Vitamin A participates in photoreceptor maintenance within the retina and cellular differentiation.
What is the potassium content of raw pumpkin?
Raw pumpkin contains 340 mg of potassium per 100 g [USDA]. Potassium functions as an essential systemic electrolyte involved in maintaining intracellular osmotic pressure and facilitating neuromuscular transmission.
How much carbohydrate and energy does pumpkin provide?
Pumpkin contains 6.5 g of total carbohydrates and provides 26 kcal of energy per 100 g [USDA], with dietary fiber comprising 0.5 g per 100 g [USDA].
Does raw pumpkin supply vitamin C?
Yes, raw pumpkin provides 9.0 mg of vitamin C (ascorbic acid) per 100 g [USDA]. Vitamin C acts as a physiological cofactor in collagen biosynthesis and serves as a cellular reducing agent.
How does the nutritional profile of pumpkin flesh differ from pumpkin seeds?
Pumpkin flesh is high in water (91.6 g per 100 g [USDA]) and low in lipids (0.1 g per 100 g [USDA]), whereas mature pumpkin seeds are dense in dietary fats and protein.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/