How many calories are in 100g of pumpkin? Does eating pumpkin make you gain weight?

Pumpkin is a familiar food with high nutritional value. Moreover, it can be prepared into various tasty and easy-to-eat dishes. So, how many calories are in 100g of pumpkin? How many calories does pumpkin soup have? Let’s find out in this article from Kamereo Blog!

How many calories are in 100g of pumpkin?

The United States Department of Agriculture (USDA) states that 100g of cooked pumpkin, with no added salt and drained, provides about 26.1 kcal.

Furthermore, the calorie content will vary depending on how pumpkin is prepared, for example:

Dish	Quantity	Calories
Pumpkin soup	100g	29 kcal
Pumpkin stew	1 bowl	187 kcal
Pumpkin seed milk	100ml	47 kcal
Stir-fried pumpkin	1 plate	120 kcal

Thus, the number of calories in pumpkin depends on how you prepare it. If you have specific dietary goals, consider the calorie content of each dish.

Nutritional composition and value of pumpkin

Pumpkin is highly nutritious, containing vitamins, minerals, fiber, and antioxidants. You can refer to the detailed information in the table below:

Component	Quantity	Value
Protein	0,72g	Builds cells, tissues, and organs in the body.
Lipids (fat)	0,07g	Provides energy, helps absorb fat-soluble vitamins.
Carbohydrate	4,9g	The main source of energy for the body.
Fiber	1,1g	Aids digestion.
Calcium	15mg	Essential for bone and teeth health.
Iron	0,57mg	Necessary for oxygen transport in the body.
Magnesium	9mg	Needed for over 300 biochemical reactions.
Phosphorus	30mg	Important for bone and teeth development.
Potassium	230mg	Helps regulate blood pressure.
Vitamin C	4,7mg	Antioxidant, protects against harmful free radicals.
Vitamin A	5760 IU	Antioxidant, supports eye, skin, and immune health.
Beta-carotene	2100 mcg	Precursor of vitamin A, convertible in the body.
Vitamin E	0,8mg	Antioxidant, protects cells from damage.

Given its rich nutritional content, pumpkin is a worthy addition to your diet, offering variety and preventing boredom.

Health benefits of pumpkin

After exploring its calorie content and nutritional value, let’s delve into the health benefits of pumpkin.

Reduces risk of chronic diseases

Pumpkin provides many easily absorbable nutrients, especially vitamin C and B vitamins. Thus, it is strongly linked to a reduced risk of chronic diseases and is even considered superior to many superfoods like Brussels sprouts, cauliflower, cabbage, and carrots.

Prevents age-related vision loss

Pumpkin is a valuable source of beta-carotene, a carotenoid that the body converts into vitamin A, which is crucial for maintaining vision, especially as you age. It also contains significant amounts of lutein and zeaxanthin, which can reduce the risk of age-related macular degeneration and cataracts. The high content of vitamins C and E in pumpkin also acts as antioxidants, protecting eye cells from free radical damage.

Supports healthy skin

Pumpkin offers a variety of antioxidants such as lutein, zeaxanthin, vitamins E, C, and A, which help protect the skin from UV damage. Vitamin C also plays a key role in collagen production, a protein that keeps skin smooth and combats aging.

Reduces the risk of lung and prostate cancer

According to the National Institutes of Health (NIH), adequate beta-carotene intake can significantly lower the risk of lung and prostate cancer.

Does Eating Pumpkin Cause Weight Gain or Help with Weight Loss?

Nutrition experts suggest that eating pumpkin does not cause weight gain; instead, it can aid in weight loss. As mentioned earlier, 100g of pumpkin contains only 20 kcal, a very low amount. Additionally, pumpkin is rich in fiber, vitamins, and minerals.

The fiber content helps create a feeling of fullness, reducing cravings, and therefore decreasing the calorie intake. Moreover, pumpkin is high in vitamins A and C, which are powerful antioxidants that enhance metabolism and burn excess fat.

Due to its low-calorie content, pumpkin does not cause weight gain. However, consuming too much pumpkin in one day may lead to some side effects, such as bloating and indigestion. Therefore, it is advisable to consume a moderate amount of about 200–300g per day.

How to Eat Pumpkin Without Gaining Weight

Pumpkin can be prepared in various dishes such as pumpkin soup, steamed pumpkin, braised pumpkin, and roasted pumpkin to diversify the menu and avoid monotony. Additionally, combining pumpkin with a healthy, balanced diet and regular exercise will help you lose weight effectively.

Pumpkin Salad

Pumpkin salad is a simple, easy-to-make dish that is both delicious and nutritious. It features the natural sweetness of pumpkin, combined with the slight tang of lemon to stimulate the taste buds. Furthermore, the creamy flavor of yogurt and the aroma of nuts create a harmonious and appealing dish.

To prepare pumpkin salad, you will need the following ingredients:

• 200g pumpkin
• 100g lettuce
• 100g cherry tomatoes
• 1/2 onion
• 1/2 lemon
• 2 tablespoons unsweetened yogurt
• 1 teaspoon honey
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• Roasted cashews or almonds (optional)

Steps to make the salad:

• Prepare the ingredients as follows:
  • Peel, wash, and dice the pumpkin into bite-sized pieces.
  • Wash and chop the lettuce.
  • Wash and halve the cherry tomatoes.
  • Peel and finely chop the onion.
  • Squeeze the lemon for juice.

• Mix all the ingredients, including the pumpkin, lettuce, cherry tomatoes, onion, lemon juice, yogurt, honey, salt, and pepper in a large bowl. Finally, sprinkle roasted cashews or almonds on top.
• Pumpkin salad should be eaten immediately after mixing to ensure freshness. It can be served as an appetizer, a light snack, or as a side dish with rice or bread.

Roasted Pumpkin

Roasted pumpkin is an easy, delicious, and nutritious dish. It features the rich sweetness of pumpkin combined with the aroma of butter, milk, sugar, and spices, creating an irresistible dish.

Ingredients needed:

• 1 pumpkin (about 500g)
• 1 tablespoon butter
• 1/2 cup fresh milk
• 2 tablespoons sugar
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• Additional spices as desired (cinnamon, nutmeg, etc.)

How to make roasted pumpkin:

• Peel the pumpkin, wash it, and cut it into slices about 2cm thick.

• Mix all the ingredients, including butter, milk, sugar, salt, pepper, and any other spices in a large bowl. Coat the pumpkin with this mixture and place it on a baking tray.
• Roast the pumpkin at 180°C for about 30–40 minutes until tender.

Roasted pumpkin should be eaten right after roasting, while it’s still hot for the best flavor. It can be served as a dessert, a light snack, or with rice and bread.

Pumpkin Soup

Pumpkin soup is a popular dish loved worldwide. The natural sweetness of pumpkin combined with the creamy texture of milk creates a delicious and nutritious meal.

Ingredients required:

• 500g pumpkin
• 200ml unsweetened fresh milk
• 100ml heavy cream
• 1 onion
• 2 cloves of garlic
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Steps to prepare pumpkin soup:

• Prepare the ingredients:
  • Peel, wash, and cut the pumpkin into medium-sized pieces.
  • Peel and finely chop the onion.
  • Peel and mince the garlic.

• Sauté the onion and garlic in a pan until soft, then add the pumpkin and sauté for about 5 minutes.

• Add the fresh milk, cream, salt, and pepper to the pan, stirring well. Bring to a boil, then reduce the heat and simmer for about 30 minutes.
• Blend the cooked pumpkin mixture in a blender until smooth. Finally, bring the soup back to a boil and then turn off the heat.

Are There Any Side Effects to Eating Too Much Pumpkin?

Pumpkin does not cause significant side effects if consumed excessively. However, some studies indicate that it may interact slightly with warfarin, a prescription medication used to prevent harmful blood clots. Additionally, pumpkin has a diuretic effect, which may interact with lithium used to treat bipolar disorder.

Therefore, you should consult your doctor if you are taking any medications to ensure safety and effectiveness.

How to Store Pumpkin Properly

Fresh pumpkins stored in a dry, cool place can last for about 30–90 days. Make sure to clean the exterior and avoid placing pumpkins directly on the ground; use a cardboard piece as a mat.

If you want to store cut pumpkins, keep them in the refrigerator. Seal them in a bag or wrap them in plastic wrap and consume them within a week. You can also freeze pumpkins after roasting. Remove the skin and seeds, roast until soft, then store in an airtight bag in the freezer for up to a year.

Some Precautions When Eating Pumpkin

Although pumpkin is rich in nutrients, it should be consumed in moderation to allow the body to absorb nutrients optimally. Here are some precautions:

• Excessive consumption may lead to temporary yellowing of the skin due to unconverted beta-carotene buildup.
• Avoid eating too much at once, as high fiber content can cause bloating and digestive disturbances.
• Overconsumption can result in cucurbitacin poisoning—a bitter compound found in pumpkin.
• Do not consume overly ripe or long-stored pumpkins, as they may have increased sugar content and potentially harmful toxins.
• For a balanced diet, include pumpkin along with other foods, and consume it 2–3 times a week for the best nutrient absorption.

Hopefully this article will help you know how many calories pumpkin has. Besides, you also need to pay attention to how to prepare and combine with other foods to bring the best nutrition. Follow Kamereo’s Q&A section to update the latest food news!

Read more:

• How many calories in unsalted butter? Is unsalted butter fatty?
• What is the alcohol content of Saigon beer? Saigon Beer products
• What is the alcohol content of Bia 333? Is it strong or light?