Food weight and portion guide
Cooked pumpkin: calories and portions
Pumpkin, cooked, boiled, drained, without salt
The reference is plain boiled pumpkin without sugar or butter.
This entry is for cooked, drained pumpkin without added sugar or oil. Roasted pumpkin and preserves may have different water content and ingredients.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
for 150 g:
- Calories
- 30 kcal
- Protein
- 1.1 g
- Carbohydrate
- 7.4 g
- Fat
- 0.1 g
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Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 100 g | 20 | 0.7 g | 4.9 g | 0.1 g |
| 150 g | 30 | 1.1 g | 7.4 g | 0.1 g |
| 300 g | 60 | 2.2 g | 14.7 g | 0.2 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Frequently asked questions about Cooked pumpkin
How many calories are in plain cooked pumpkin?
This reference provides 20 kcal per 100 g, or 40 kcal per 200 g. Weigh the cooked edible portion without skin or seeds.
What changes when I add sugar?
As a worked example, 200 g of this pumpkin plus 10 g of sugar provides about 78.7 kcal: 40 from pumpkin and 38.7 from sugar. Further water loss changes the value per 100 g.
Can I use this entry for roasted pumpkin?
Not without considering the preparation. Roasting and boiling can produce different water content. Added sugar or oil must also be included.
Sugar reference for this example: USDA, granulated sugar, FDC 169655; 387 kcal per 100 grams.
How to calculate a homemade recipe using its finished weight
Tips for weighing and logging
In a dessert, account for sugar, milk, nuts and other additions separately.
To calculate manually, multiply your portion weight in grams by 20 and divide by 100. For example, 150 g provides approximately 30 kcal.
When logging a photo, check the food, cooking method and estimated portion before saving. A photograph cannot reliably show hidden oil or exact weight.
Sources and calculation method
The record below provides values per 100 g of edible food. One reference variety or brand does not represent every product.Library method and limitations
- USDA FoodData Central — SR Legacy — Pumpkin, cooked, boiled, drained, without salt · FDC ID: 168449 · SR Legacy Collection, April 2018
Data review and calculation: October 2, 2026. Complete guide: October 13, 2026. Author: Avocado editorial team. This guide supports food logging; it does not replace personalised advice from a registered dietitian.