Pumpkin Calories
Written by Sky Taylor, Diet Bites
Nutrition Data Chart Posted Below
Calories in Pumpkin
Below we have nutrition data charts for pumpkin seeds, flowers, leaves and raw pumpkin.
Let's begin with pumpkin in its raw state. One cup cubed contains a tiny 30 calories. Other nutritional elements that are notable for this tiny cup include:
Calcium = 24 mg's
Vitamin A = 8565 IU's
Vitamin C = 10 mg's
Potassium = 394 mg's
Pumpkin in its raw state is exceptionally low in calories and can assist in combating illness while boosting immunity.
Pumpkin Flowers & Leaves, Calories & Nutrition Facts
One cup contains only five kcals. It also contains an impressive 9 mg's of Vitamin C. Potassium is also great at 57 mg's. There is even a dash of protein benefits contained in this tiny cup.
One cup of boiled leaves contain 15 kcals and a surprising 2.27 mg's of iron, and 1.93 protein grams. There are almost two grams of dietary fiber contained therein!
Nutrition Facts for Pumpkin Seeds
One ounce contains about 150 kcals. The fat distribution is good with only 2 grams of saturated fat. There is even a burst of dietary fiber, calcium benefits, Vitamin K and zinc benefits.
The seeds are generally doused with salt, so that's a negative. Sodium bloats, bogs down heart health and in excess it's simply harmful to the human body. And the seeds that are commercially processed contain fat too much salt.
Nutrition Facts for Pumpkin
| Pumpkin, Raw | Unit Measures | 1 cup Pumpkin 1" cubes |
|---|---|---|
| Ash |
g
|
0.93
|
| Calcium, Ca |
mg
|
24
|
| Calories in Pumpkin |
kcal
|
30
|
| Carbohydrate, by difference |
g
|
7.54
|
| Cholesterol |
mg
|
0
|
| Copper, Cu |
mg
|
0.147
|
| Fiber, total dietary |
g
|
0.6
|
| Folate, DFE |
mcg_DFE
|
19
|
| Folate, food |
mcg
|
19
|
| Folate, total |
mcg
|
19
|
| Folic acid |
mcg
|
0
|
| Iron, Fe |
mg
|
0.93
|
| Magnesium, Mg |
mg
|
14
|
| Manganese, Mn |
mg
|
0.145
|
| Niacin |
mg
|
0.696
|
| Pantothenic acid |
mg
|
0.346
|
| Phosphorus, P |
mg
|
51
|
| Potassium, K |
mg
|
394
|
| Protein |
g
|
1.16
|
| Retinol |
mcg
|
0
|
| Riboflavin |
mg
|
0.128
|
| Selenium, Se |
mcg
|
0.3
|
| Sodium, Na |
mg
|
1
|
| Sugars, total |
g
|
1.58
|
| Thiamin |
mg
|
0.058
|
| Total lipid (fat) |
g
|
0.12
|
| Vitamin A, IU |
IU
|
8565
|
| Vitamin B-12 |
mcg
|
0.00
|
| Vitamin B-6 |
mg
|
0.071
|
| Vitamin C |
mg
|
10.4
|
| Vitamin E (alpha-tocopherol) |
mg
|
1.23
|
| Vitamin E, added |
mg
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
1.3
|
| Zinc, Zn |
mg
|
0.37
|
Return to Food Calorie & Nutrition Index
Pumpkin Flowers Calories & Nutritional Information
| Pumpkin Flowers, Raw | Unit Measures | 1 cup | 1 flower |
|---|---|---|---|
| Calcium, Ca |
mg
|
13
|
1
|
| Calories in Pumpkin Flowers |
kcal
|
5
|
0
|
| Carbohydrate, by difference |
g
|
1.08
|
0.07
|
| Cholesterol |
mg
|
0
|
0
|
| Iron, Fe |
mg
|
0.23
|
0.01
|
| Potassium, K |
mg
|
57
|
3
|
| Protein |
g
|
0.34
|
0.02
|
| Sodium, Na |
mg
|
2
|
0
|
| Total lipid (fat) |
g
|
0.02
|
0.00
|
| Vitamin C |
mg
|
9.2
|
0.6
|
Pumpkin Leaves, Cooked, Boiled, Drained, Unsalted
| Pumpkin Leaves, Cooked, Boiled, Drained, Unsalted | Unit Measures | 1 Cup |
|---|---|---|
| Calcium, Ca |
mg
|
31
|
| Calories in Pumpkin Leaves |
kcal
|
15
|
| Carbohydrate, by difference |
g
|
2.41
|
| Cholesterol |
mg
|
0
|
| Fiber, total dietary |
g
|
1.9
|
| Iron, Fe |
mg
|
2.27
|
| Protein |
g
|
1.93
|
| Sodium, Na |
mg
|
6
|
| Sugars, total |
g
|
0.49
|
| Total lipid (fat) |
g
|
0.16
|
| Vitamin C |
mg
|
0.7
|
Pumpkin Seeds Calories & Nutritional Information
| Pumpkin Seeds | Unit Measures | 1 cup Pumpkin Seeds | 1 ounce of Pumpkin Seeds |
|---|---|---|---|
| Calcium, Ca |
mg
|
98
|
12
|
| Calories in Pumpkin Seeds |
kcal
|
1185
|
148
|
| Carbohydrate, by difference |
g
|
30.49
|
3.81
|
| Cholesterol |
mg
|
0
|
0
|
| Copper, Cu |
mg
|
3.142
|
0.392
|
| Monounsaturated Fat |
g
|
29.737
|
3.714
|
| Saturated Fat |
g
|
18.092
|
2.259
|
| Fiber, total dietary |
g
|
8.9
|
1.1
|
| Folate, total |
mcg
|
129
|
16
|
| Iron, Fe |
mg
|
33.91
|
4.24
|
| Manganese, Mn |
mg
|
6.846
|
0.855
|
| Niacin |
mg
|
3.954
|
0.494
|
| Pantothenic acid |
mg
|
0.770
|
0.096
|
| Protein |
g
|
74.84
|
9.35
|
| Riboflavin |
mg
|
0.724
|
0.090
|
| Selenium, Se |
mcg
|
12.7
|
1.6
|
| Sodium, Na |
mg
|
1305
|
163
|
| Sugars, total |
g
|
5.22
|
0.65
|
| Thiamin |
mg
|
0.477
|
0.060
|
| Total lipid (fat) |
g
|
95.64
|
11.94
|
| Vitamin A, IU |
IU
|
863
|
108
|
| Vitamin B-6 |
mg
|
0.204
|
0.026
|
| Vitamin C |
mg
|
4.1
|
0.5
|
| Vitamin K (phylloquinone) |
mcg
|
107.1
|
13.4
|
| Zinc, Zn |
mg
|
16.89
|
2.11
|
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