Pumpkin, flesh only, raw
Last updated 4 Nov 2026
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Pumpkin is a vegetable, and these figures describe its raw flesh, with the skin thickly peeled and the seeds removed. It consists mainly of water and provides small amounts of carbohydrate and fat, alongside vitamins and minerals. Per 100g, it contains 2.2g of carbohydrate, 0.2g of fat, 14mg of vitamin C and 75µg of vitamin A, expressed as retinol equivalent.
Vitamin C supports normal collagen formation and helps the body absorb iron from plant foods. Vitamin A contributes to normal vision and immune function. Raw pumpkin contains only trace amounts of salt; salt or fat added during preparation will change its nutritional content. Full nutritional figures are provided in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 13 kcal |
Energy | 55 kJ |
Fat | 0.2g |
of which saturates | 0.1g |
Carbohydrate | 2.2g |
of which sugars | 1.7g |
0.7g | |
Salt | Trace |
Alcohol | 0g |
Water | 95g |
Cholesterol | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
75µg | |
0µg | |
1.1mg | |
14mg | |
0.16mg | |
Trace | |
0.1mg | |
0.02mg | |
0µg | |
10µg | |
29mg | |
0.4mg | |
10mg | |
19mg | |
130mg | |
Sodium | Trace |
0.2mg | |
0.02mg |
Other types of pumpkin
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
12 kcal | 0.6g | 0.3g | – |
About these figures
Values are per 100g of the food as described (Peeled thickly, seeds removed). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.