Pumpkin Calories & Nutrition Calculator

Raw pumpkin delivers 426mcg vitamin A (RAE) per 100g — 47% of the daily value — from a uniquely diverse carotenoid combination: 3,100mcg beta-carotene and 4,016mcg alpha-carotene. Most orange vegetables (carrots, sweet potatoes) are beta-carotene dominant, but pumpkin provides more alpha-carotene than beta-carotene — a ratio found in very few foods ^[1].

One cup of raw pumpkin cubes (116g) provides 494mcg vitamin A (55% DV). A cup of cooked mashed pumpkin (245g) provides 706mcg vitamin A (78% DV). The 8,513 IU per 100g raw makes pumpkin one of the top vitamin A vegetables globally, alongside sweet potato (709mcg RAE) and carrots (835mcg RAE).

For food journaling, pumpkin's vitamin A is its defining nutritional characteristic. Even a small 100g serving covers nearly half the daily requirement. The carotenoids are fat-soluble — cooking with a small amount of oil or ghee significantly improves absorption. This is fortunate since Indian preparations (kaddu sabzi) always include oil.

Raw pumpkin has 340mg potassium per 100g — just 5% below banana's 358mg — at only 26 kcal (vs. banana's 89 kcal). The potassium-to-calorie ratio (13.1mg per kcal) is among the highest for any common food. A cup of raw pumpkin cubes (116g) provides 394mg potassium — 8% of the daily value — for 30 kcal ^[1].

Cooking reduces potassium: boiled pumpkin has 230mg per 100g (a 32% loss from leaching). But a cup of cooked mashed pumpkin (245g) still provides 564mg potassium — 12% of the daily value — for just 49 kcal. Among cooked vegetables, this potassium-per-calorie ratio is exceptionally efficient.

For food journaling, if tracking potassium (daily target: 4,700mg), pumpkin is a stealth contributor. A 200g serving of kaddu sabzi contributes 460mg potassium from the pumpkin alone — nearly 10% of the daily requirement for a caloric cost of 52 kcal (before oil).

Raw pumpkin has just 0.5g dietary fiber per 100g — lower than almost every other common vegetable: okra has 3.2g, French beans 2.7g, bitter gourd 2.8g, and even cucumber has 0.5g. This low fiber is unexpected for a vegetable associated with 'healthy eating.' Pumpkin's health reputation comes from its carotenoid content, not its fiber ^[1][2].

Cooking more than doubles the fiber concentration: boiled pumpkin has 1.1g per 100g — still low, but the per-cup figure (245g cooked = 2.7g fiber) becomes more meaningful. The fiber increase from 0.5g to 1.1g is entirely a concentration effect from water loss during cooking, not fiber creation.

For food journaling, don't count on pumpkin for fiber. If fiber tracking matters, pair kaddu sabzi with high-fiber accompaniments like dal (7.7g fiber per cooked cup), roti (3.4g per piece), or a fiber-rich vegetable side. Pumpkin contributes vitamin A and potassium — leave the fiber role to other foods.

Beyond its headline beta- and alpha-carotene, pumpkin provides 1,500mcg lutein + zeaxanthin per 100g — a distinct carotenoid class that broadens pumpkin's overall phytonutrient profile. Spinach (12,198mcg) and kale (39,550mcg) have more, but among orange vegetables, pumpkin's 1,500mcg is notable. Carrots have 256mcg and sweet potato has 0mcg ^[1].

Pumpkin's total carotenoid profile includes four distinct compounds: beta-carotene (3,100mcg), alpha-carotene (4,016mcg), lutein + zeaxanthin (1,500mcg), and vitamin E (1.06mg). This carotenoid diversity gives pumpkin a more varied provitamin A profile than single-carotenoid sources like sweet potato (beta-carotene only).

For nutrition journaling, standard apps track vitamin A but not individual carotenoids. If carotenoid diversity is a goal (beyond just hitting the vitamin A DV), note that pumpkin provides a four-compound carotenoid package that most other vegetables cannot match.

Plain boiled pumpkin: 20 kcal/100g. Kaddu ki sabzi (with minimal oil): 70–100 kcal per serving. Pumpkin soup (with cream): 150–200 kcal per bowl. Kaddu ka halwa (with ghee, sugar, and khoya): 350–500 kcal per serving. A Starbucks pumpkin spice latte (grande): ~390 kcal — most from milk, syrup, and whipped cream, with barely any actual pumpkin ^[1].

In Indian cooking, kaddu ki sabzi is the most common daily preparation — typically 200g pumpkin with 1 tablespoon oil, onion, and spices: approximately 160–200 kcal total. The pumpkin contributes 52 kcal (26%); oil provides 120 kcal (60%). Kaddu ka halwa escalates: 200g pumpkin + 3 tablespoons ghee + sugar + khoya = 400–500 kcal.

For food journaling, pumpkin itself is always the low-calorie component in any preparation. Track the ghee, cream, sugar, and khoya with precision — the pumpkin rarely contributes more than 25–30% of any dish's total calories.