The number of calories present in a pumpkin varies based on whether it is raw, cooked or canned. The calorie content in each of these kinds differs from the other. Canned pumpkin has comparatively higher calories as compared to raw and cooked pumpkin. There are around 7 calories in each ounce of pumpkin has 7 calories, 3 and a half ounce of pumpkin has around 26 calories, 1 cup of raw pumpkin cubes has around 30 calories. Pumpkin when boiled and drained contains 6 calories, 3 and a half ounce of pumpkin contains 20 calories, 1 cup of mashed pumpkin has approximately 49 calories. The calorie content in canned pumpkin is higher than the other two forms. One ounce of pumpkin contains 10 calories, three and a half ounce of pumpkin has 34 calories and 1 cup of canned pumpkin has 83 calories.
Similar to the calorie content the other micronutrients also vary in different forms of pumpkin. Raw pumpkins have greater number of micronutrients and are more nutritional as compared to the boiled or otherwise cooked pumpkins. The nutritional value of the canned pumpkins goes down even further. Thus, it is suggested to have freshly boiled or cooked pumpkins rather than consuming canned pumpkins in order to benefit from its nutritional qualities.
2 cups of mashed pumpkins offer 116.8 calories out of which 40 calories come from Fats. An equal quantity of pumpkins offers 4.5 grams of Fats out of which 1.1 grams of saturated fat, 1.1 grams of polyunsaturated fat and 1.9 grams of monounsaturated fat. The sodium content in 2 cups of mashed pumpkins is 427.5 mg, potassium content is around 505 mg, Carbohydrates is 19.8 grams, Dietary Fibre is 7.1 grams, proteins is 2.7 grams. It is also a good source of Vitamin A, Vitamin C and Iron.