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Scientific name: Cucurbita

Quick answers

Calories, Allergies and healthiness.

Calories Low Pumpkin contains 26 calories per 100g and can be considered low in calories.
Allergy and hypersensitivity grass pollen Pumpkin can cause allergic / hypersensitivity reactions for parts of the population.
Healthiness Excellent Pumpkin is a great healthy option and can be consumed in larger amounts regularly.


Everything you need to know and a little bit more.



Storage Refrigerator
Temperature +4°C to +8°C
Shelf life / Best before 60 days


Can pumpkin be frozen? Yes
Preparation Blanch
Quality when defrosted Good
Tip: Write name and date on a label for easy oversight in the freezer.

Nutritional values per 100g

Energy 26 kcal / 109 kj
Fat 0,1 g
Saturated fat 0,05 g
Carbohydrates 6,5 g
Sugars 2,76 g
Protein 1 g
Salt 0 g
Nutritional values in plain text
Pumpkin has a very low amount of fat with a very low amount of saturated fat. Contains a low amount of carbohydrates and a low amount of sugars. Pumpkin contains a lesser amount of protein and has no salt at all.

Vitamins and minerals

calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamin c, thiamin, riboflavin, niacin, pantothenic acid, vitamin b6, folate, choline, vitamin a, carotene, vitamin e, vitamin k


Pumpkin contains 0 mg kolesterol per 100g, meaning its free from cholesterol.

Allergy and hypersensitivity

Allergies No info
Cross-Reactivities grass pollen
Labeling requirement (EU) No
Labeling requirement means that the product contains allergens that have special labeling requirements. Either in the product itself or from its ingredients.


Keto friendly No
LCHF friendly Yes
Sugar free (under 0,5g) No
Fat-free (under 0,5g) Yes
Gluten-free Yes
Dairy free Yes
Lactose free Yes

Weight and volume

1 l pumpkin in grams 490 g
1 dl pumpkin in grams 49 g
1 cl pumpkin in grams 4,9 g
1 ml pumpkin in grams 0,49 g
1 tbsp pumpkin in grams 7,35 g
1 tsp pumpkin in grams 2,45 g
1 krm pumpkin in grams 0,49 g
1 kg pumpkin in liters 2,04 liters
1 hg pumpkin in dl 2,04 dl
1 g pumpkin in ml 2,04 ml
Minus Plus


Run, ride a bike or go to the gym to burn off the calories.

Running 0,43 km / 100g To burn off a 100g of pumpkin you need to run about 0,43 km at a decent tempo.
Biking 0,93 km / 100g To burn off a 100g of pumpkin you need to ride a bike about 0,93 km at a decent pace.
Swimming 8 min / 100g To burn off a 100g of pumpkin you need to swim for 8 minutes at a decent intensity.
Gym 16 min / 100g To burn off a 100g of pumpkin you need to workout for 16 minutes at a decent intensity.