Canned Pumpkin - How Many Calories?

Canned pumpkin calories and serving sizes

Unsalted canned pumpkin provides 34 calories and 2.9 g fiber per 100 g of edible contents. The USDA reference cup weighs 245 g and contains about 83 calories. Half that measure, 122.5 g, provides approximately 42 calories and 3.55 g fiber. This is a reference cup weight, not a promise that every drinking glass holds the same amount.

A weighed 50 g addition to yogurt or oatmeal contributes about 17 calories, 4.05 g carbohydrate and 1.45 g fiber. Those amounts come from the pumpkin alone; yogurt, milk, honey and other ingredients contribute their own nutrients. The plain whole-milk yogurt bowl calculation gives the yogurt contribution before pumpkin is added; strained or flavored yogurt needs its own figures.

Is canned pumpkin the same as pumpkin puree?

Plain canned pumpkin may be sold as a puree. Check whether the ingredient list contains pumpkin alone or describes a sweetened, spiced pie filling. A can marked “pumpkin pie mix” or “pie filling” should not be calculated using this plain-pumpkin table. Homemade cooked puree can also contain a different amount of water.

Read the ingredient list, added salt information and the can's own nutrition panel. This reference has no added salt but still contains 5 mg sodium per 100 g. No added salt does not mean every product is sodium-free.

When starting with raw pumpkin, remove the rind, stem and seeds before weighing the flesh. The 52 calories in 200 g raw flesh are not automatically the value for 200 g purée; final weight and added ingredients matter too.

Plain pumpkin boiled and drained at home has a reference of 20 calories per 100 g, distinct from the canned entry’s 34. Mashing the boiled flesh does not turn it into the canned formulation.

Using it in meals

Stir the puree into soup for body, add it to a pasta sauce or mix it into a yogurt bowl. Dividing 200 g of plain canned pumpkin equally among four bowls of soup contributes 17 calories and 1.45 g fiber to each bowl from the pumpkin. Oil and the other soup ingredients are additional.

Per 100 g, the reference also supplies 1.1 g protein, 206 mg potassium and 778 µg RAE vitamin A. Its fiber and vitamin A are useful contributions, while its protein amount is small for a main protein food. Total sugars are 3.3 g per 100 g; distinguish the sugars in plain pumpkin from sugar added when making a dish.

Reference and limits

The calculations use USDA SR28 entry 11424, Pumpkin, canned, without salt. Canned summer squash, salted pumpkin and sweetened pie mix are separate foods. Vitamin A is shown as 778 µg RAE; the source's 15,563 IU figure uses a different unit. Use your current product label when it differs from this reference.