Pumpkin / Squash
Per serving: 1 cup cubed raw pumpkin (116g)
About Pumpkin / Squash
Pumpkin is an orange-fleshed winter squash used in soups, curries, stews, roasted dishes and purees. Nutrient values vary among pumpkin and squash varieties, so this entry represents raw pumpkin.
One cup of cubed raw pumpkin provides approximately 30 calories and 7.5 grams of carbohydrate. It is especially notable for beta-carotene-derived Vitamin A and also supplies Vitamin C, potassium and Vitamin E.
At-a-Glance Stats
Macronutrient Breakdown
30 kcal
Total calories per 1 cup cubed raw pumpkin (116g)
Protein
Builds & repairs muscle tissue
2% of typical daily value
Carbohydrates
Primary fuel source for energy
8% of typical daily value
Total Fat
Supports hormones & nutrient uptake
0% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
2% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Rich in beta-carotene, which the body can convert into Vitamin A.
- 2
Vitamin A supports normal vision, immune function and cell growth.
- 3
Provides potassium and Vitamin C with relatively few calories.
- 4
Its orange carotenoid pigments contribute antioxidant activity.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Roast or steam pumpkin and pair it with protein and a high-fiber side. Different pumpkin and winter-squash varieties vary in carbohydrate, fiber and glycemic response.
Diet Compatibility
Frequently Asked Questions
How many calories are in Pumpkin / Squash?›
Pumpkin / Squash contains 30 calories per 1 cup cubed raw pumpkin (116g). This includes 1.2g protein (4.8 kcal), 7.5g carbohydrates (30 kcal), and 0.1g fat (0.9 kcal).
How much protein does Pumpkin / Squash have?›
Pumpkin / Squash provides 1.2g of protein per 1 cup cubed raw pumpkin (116g).
Is Pumpkin / Squash good for weight loss?›
Its orange carotenoid pigments contribute antioxidant activity. With 30 calories per serving, it can fit well within a calorie-controlled diet.