Boiled Pumpkin: Calories, Cooked Weight and Mash

Pumpkin (Cooked)

150 g

Calculation basis: USDA SR 28 11423: boiled drained edible pumpkin flesh without salt.

Calculated from the 100 g values. — means unknown, not zero. ~ indicates an estimated serving weight.

30kcal

Carbohydrate7.4 g 85%

Protein1.1 g 12%

Fat0.1 g 3%

Pumpkin (Cooked) Nutrition Values

Nutrients	100 g	1 Weighed amount (150 g)
Calories(kcal)	20	30
Carbohydrate (g)	4.9	7.35
Protein (g)	0.72	1.08
Fat (g)	0.07	0.11
Fiber (g)	1.1	1.65
Cholesterol (mg)	0	0
Sodium (mg)	1	1.5
Potassium (mg)	230	345
Calcium (mg)	15	22.5
Iron (mg)	0.57	0.86
Vitamin A (µg RAE)	288	432
Vitamin C (mg)	4.7	7.05

Values are calculated from a 100 g basis. The product, recipe and serving amount can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Pumpkin (Cooked)

Pumpkin boiled in water, drained and prepared without added salt or sugar provides 20 calories per 100 g. A weighed 150 g portion has about 30 calories; 200 g has 40. Roasted pumpkin, sweetened pumpkin dessert and milk-enriched mash are different preparations.

Weighing the portion on your plate

Remove rind and seeds, boil the flesh, then drain it before weighing the amount you will eat. A 150 g portion supplies 7.35 g carbohydrate, 3.12 g naturally occurring sugars, 1.65 g fibre and 1.08 g protein. Its small protein contribution does not make pumpkin a protein-equivalent replacement for meat, yogurt or beans.

The USDA reference cup of mashed pumpkin weighs 245 g and provides about 49 calories. That does not mean every drinking glass or soup bowl holds 245 g. Grams avoid the difference between loosely packed chunks and mash pressed into a cup.

Turning it into mash or dessert

Mashing plain boiled pumpkin with a fork adds no sugar or fat. Milk, honey, tahini or butter changes the recipe. Weigh the pumpkin and each addition to calculate the finished dish; “homemade” alone says little about its energy or sugar content.

A 100 g raw entry and a 100 g boiled entry do not describe the same original piece before and after cooking. Water uptake and draining affect the final weight. Roasted pumpkin that has lost water should not be logged as boiled pumpkin for an exact calculation. The 40 calories in 200 g plain boiled pumpkin exclude any sauce or sweetener added afterwards.

Plain canned pumpkin purée has a reference value of 34 calories per 100 g, compared with 20 for boiled, drained pumpkin. A similar mashed texture does not establish the same water content or recipe. Check that a can is not sweetened pie filling.

The prepared pumpkin dessert with tahini and walnuts provides about 273 kcal per 150 g. Do not transfer the plain boiled-pumpkin value to that dessert; sugar, tahini and walnuts are part of the finished product.

Reference

USDA SR 28 entry 11423 describes boiled, drained flesh without salt. Per 100 g it reports 230 mg potassium, 4.7 mg vitamin C and 288 µg RAE vitamin A; 5755 IU is a separate vitamin A unit. The US total-carbohydrate value of 4.9 g includes fibre, unlike some other labelling systems.