Canned Pumpkin
Plain canned pumpkin puree, a concentrated source of beta-carotene that is not pumpkin pie filling.
Nutrition per 100 g
Standardised to 100 g of canned pumpkin, canned for fair comparison. Typical serving: 100 g canned — 34 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 34 kcal | 34 kcal | 100 kcal |
| Protein | 1.1 g | 1.1 g | 3.2 g |
| Carbohydrate | 8.1 g | 8.1 g | 23.8 g |
| Fat | 0.3 g | 0.3 g | 0.9 g |
| Fibre | 2.9 g | 2.9 g | 8.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of canned pumpkin, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 778 µg | 778 µg | 86% |
| Vitamin C | 4.2 mg | 4.2 mg | 5% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.1 mg | 1.1 mg | 7% |
| Vitamin K | 16 µg | 16 µg | 13% |
| Thiamin | 0.024 mg | 0.024 mg | 2% |
| Riboflavin | 0.054 mg | 0.054 mg | 4% |
| Niacin | 0.37 mg | 0.37 mg | 2% |
| Vitamin B6 | 0.056 mg | 0.056 mg | 3% |
| Folate | 12 µg | 12 µg | 3% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.4 mg | 0.4 mg | 8% |
| Choline | 9.8 mg | 9.8 mg | 2% |
| Minerals | |||
| Calcium | 26 mg | 26 mg | 2% |
| Iron | 1.4 mg | 1.4 mg | 8% |
| Magnesium | 23 mg | 23 mg | 5% |
| Phosphorus | 35 mg | 35 mg | 3% |
| Potassium | 206 mg | 206 mg | 4% |
| Sodium | 5 mg | 5 mg | <1% |
| Zinc | 0.17 mg | 0.17 mg | 2% |
| Selenium | 0.4 µg | 0.4 µg | <1% |
| Copper | 0.11 mg | 0.11 mg | 12% |
| Manganese | 0.15 mg | 0.15 mg | 7% |
Source: USDA FoodData Central — Pumpkin, canned, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat canned pumpkin?
- Micronutrients for relatively few calories when portions stay reasonable.
- Plain canned pumpkin puree, a concentrated source of beta-carotene that is not pumpkin pie filling.
How to include it
- Cook simply with olive oil and an acid, or eat raw where appropriate.
- Typical pairing ideas: Cinnamon, Oats, Yogurt.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
- Sodium varies widely in canned foods; rinsing or choosing no-salt-added labels helps.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Pumpkin, cooked
Very high in vitamin A for very few calories, and tinned purée is as good as fresh.
- kcal
- 20
- protein
- 0.7 g
- fibre
- 1.1 g
per 100 g · Typical serving: 1 cup cooked, mashed (245 g)
Butternut Squash, cooked
A sweet winter squash loaded with beta-carotene and over 6 g of fibre per cooked cup.
- kcal
- 40
- protein
- 0.9 g
- fibre
- 3.2 g
per 100 g · Typical serving: 1 cup cubed, cooked (205 g)
Sweet Potato, baked
A starchy vegetable rich in beta-carotene, with fibre concentrated in and near the skin.
- kcal
- 90
- protein
- 2 g
- fibre
- 3.3 g
per 100 g · Typical serving: 100 g baked
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