Vegetables

Pumpkin, raw

Fresh vegetables 28 kcal / 100 g FSVO V7.1

100 g of Pumpkin, raw provides 28 kcal (119 kJ). Energy density and nutrient contents are detailed below, value by value. This food belongs to the “Fresh vegetables” category (“Vegetables” family) of the Swiss database.

The essentials for 100 g

Protein1.1 g 2%

Fat0.1 g 0%

Carbohydrates4.6 g 2%

Dietary fibre2.2 g 7%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	28 kcal (119 kJ)C	1%
Protein	1.1 gA	2%
Fat	0.1 gE	0%
of which saturated fat	0 gA	0%
of which polyunsaturated	0.1 gA	n/a
of which omega-3	0 gC	n/a
Carbohydrates	4.6 gA	2%
of which sugars	3.9 gA	4%
Dietary fibre	2.2 gA	7%
Water	90.4 gA	n/a
Alcohol	0 gE	n/a
Minerals
Calcium	41 mgA	5%
Iron	0.2 mgA	1%
Magnesium	8 mgA	2%
Phosphorus	27 mgA	4%
Potassium	400 mgA	20%
Sodium	1 mgA	0%
Zinc	0.1 mgA	1%
Vitamins
Vitamin D	0 µgE	0%
Vitamin B12	0 µgE	0%
Vitamin C	15 mgA	15%
Folate	20 µgA	10%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein2%

Fat0%

Carbohydrates2%

Dietary fibre7%

Potassium20%

Vitamin C15%

Folate10%

Calcium5%

Phosphorus4%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Vegetables (average), raw	− 0.2 g	− 0.2 g	− 1 kcal
vs Fennel, raw	+ 0.1 g	− 0.3 g	+ 5 kcal
vs White cabbage, raw	− 0.3 g	− 0.5 g	− 8 kcal
vs Onion, raw	± 0 g	− 0.5 g	− 11 kcal
vs Carrot, raw	+ 0.5 g	− 0.3 g	− 14 kcal

Similar foods

Within the “Vegetables” family, selected by nutritional proximity (method v1.0).

Zucchini, stewed (without addition of fat and salt)20 kcal

Zucchini, steamed (without addition of salt)18 kcal

Vegetables (average), raw29 kcal

Fennel, raw23 kcal

White cabbage, raw36 kcal

Celeriac, raw32 kcal

Leek, raw32 kcal

Onion, raw39 kcal

Frequently asked questions

How many calories in 100 g of Pumpkin, raw?

100 g of Pumpkin, raw provides 28 kcal, i.e. 119 kJ (FSVO data V7.1).

How much protein in 100 g of Pumpkin, raw?

100 g provides 1.1 g of protein, i.e. 2% of the adult reference value (50 g).

What is the fat content of 100 g of Pumpkin, raw?

100 g contains 0.1 g of fat, of which 0 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Pumpkin, raw” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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