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Pumpkin calories

Pumpkin, cooked, boiled, unsalted
49kcal
1 cup of mashed pumpkin · 245 g, cooked, boiled, unsalted
12%protein
1.8 gProtein
12 gCarbs
0.2 gFat
How to burn off 49 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Cooked, boiled, unsalted · per 245 g
Calories49 kcal
Protein1.8 g
Carbohydrate12 g
Fat0.2 g
Saturated fat0.1 g
Cholesterol0 mg
Sodium2 mg
Potassium564 mg
Iron1.4 mg

Source: USDA FoodData Central

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Verified nutrition data

Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →

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Pumpkin FAQs
How many calories are in a cup of pumpkin?

One cup of mashed cooked pumpkin (245 g) is 49 calories. A cup of raw 1-inch cubes (116 g) is 30 calories.

Is pumpkin good for weight loss?

Cooked pumpkin has 20 calories per 100 g with 1.1 g fiber, so a full cup of mashed pumpkin comes to 49 calories.

Is canned pumpkin pie mix the same as plain pumpkin?

No. Canned pumpkin pie mix is sweetened and has 104 calories per 100 g, or 281 calories per cup (270 g), against 20 calories per 100 g for plain cooked pumpkin.

How many carbs are in pumpkin?

Cooked pumpkin has 4.9 g carbs per 100 g, including 2.08 g sugars. A cup of mashed pumpkin (245 g) has 12.0 g carbs, 2.7 g fiber and 1.8 g protein.