16 %
Vitamin A contributes to the normal function of the immune system, to the maintenance of normal vision and to the maintenance of normal skin.
How many calories are in boiled pumpkin?
9.6kcal
in an 80 g portion
12 kcal per 100 g.
Source: UK CoFID 2021, record 13-549. Checked 5 October 2026.
0.24 gFat
0.48 gProtein
0.88 gFibre
16 %Daily vitamin A
What’s in an 80 g portion
More than half of a portion is water. The rest is 1.5 g carbohydrate and 0.88 g fibre.
- 0.24 gFat
- 0.48 gProtein
- 1.5 gCarbohydrate
- 0.88 gFibre
- 75.9 gWater
- 1 gMinerals and the rest
Below average for vegetables
Pumpkin is 12 kcal per 100 g. The 240 vegetables in this database average 59.9.
Pumpkin12
Vegetables average59.9
Low in sugar
1.8 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per portion1.4 g
Vitamins and minerals in pumpkin
Nothing reaches the “high in” level, but one of the 21 count as a source, led by vitamin A.
Only a trace
- Riboflavin
- Sodium
None recorded
- Vitamin D
- Vitamin B12
Show all 21 with amounts
Vitamin A0.128 mg, 16 %
Thiamin (vitamin B1)0.11 mg, 10 %
Vitamin E0.85 mg, 7.1 %
Vitamin C5.6 mg, 7 %
Folate0.008 mg, 4 %
Pantothenic acid (vitamin B5)0.24 mg, 4 %
Manganese0.08 mg, 4 %
Chloride29.6 mg, 3.7 %
Potassium67.2 mg, 3.4 %
Calcium18.4 mg, 2.3 %
Vitamin K0.0016 mg, 2.1 %
Vitamin B60.02 mg, 1.7 %
Phosphorus12 mg, 1.7 %
Zinc0.16 mg, 1.6 %
Copper0.02 mg, 1.6 %
Magnesium5.6 mg, 1.5 %
Niacin (vitamin B3)0.16 mg, 1 %
Biotin0.00032 mg, 0.6 %
Iron0.08 mg, 0.6 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What pumpkin doesn’t give you. And where to find it.
No recorded vitamin D or riboflavin, and only 2 % of the zinc reference intake per 100 g.
Vitamin D
0mgin pumpkin
Find it inBloater, grilled500 % per 100 g
Zinc
2%in pumpkin, per 100 g
Find it inOysters, raw592 % per 100 g
Riboflavin (vitamin B2)
Tracein pumpkin
Find it inLiver, lamb, fried404 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Pumpkin against other vegetables
Pumpkin comes second for vitamin A here, just behind gourd (kantola, raw).
0.265mg
0.16mg
0.087mg
0.06mg
0.056mg
0.041mg
Gourd, kantola, raw+0.105 mg
Pumpkin, flesh only, boiled in unsalted waterthis page
Tomatoes, standard, fried−0.073 mg
Plantain, green flesh, raw−0.1 mg
Mustard leaves, boiled−0.104 mg
Peas, dried, raw−0.119 mg
All values per 100 g, from the same dataset. Differences are against pumpkin.
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Questions about pumpkin
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of pumpkin?
A typical portion (80 g, one of your five a day) gives 10 kcal. Per 100 g the figure is 12 kcal.
Is pumpkin a source of vitamin A?
It is a source of vitamin A: 0.16 mg per 100 g, 20 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Does boiling change the vitamin C in pumpkin?
Yes. Per 100 g, vitamin C goes from 14 mg raw to 7 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does pumpkin have most of?
By share of the daily reference intake: vitamin A (0.16 mg, 20 %), thiamin (0.14 mg, 13 %) and vitamin E (1.1 mg, 8.8 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-549, Pumpkin, flesh only, boiled in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. IFR, The nutritional composition of retail vegetables in the UK, 1984-1987. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Pumpkin). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most vitamin A.
More vegetables
- Yam, steamed114 kcal
- Cabbage, average, raw26 kcal
- Courgette, dried280 kcal
- Lettuce, average, raw11 kcal
- Onions, raw35 kcal
- Plantain, ripe, fried267 kcal
- All 240 vegetables
Most vitamin A
- Seaweed, nori, dried, raw2.48 mg
- Carrots, old, raw1.96 mg
- Carrots, old, microwaved1.89 mg
- Liver, calf, fried25.2 mg
- Liver, pig, stewed22.6 mg
- Liver, lamb, fried19.7 mg
- Vitamin A guide