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Pumpkin (Kaddu): Nutrition and who it suits

Pumpkin is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 25 kcal, 0.9 g of protein and 2.5 g of fibre. One serving is one katori (100 g), about 25 kcal.

A collection of bright orange mini pumpkins

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy25 kcal
Protein0.9 g
Carbohydrate4.2 g
Fibre2.5 g
Sugars2.9 g
Fat0.2 g
Folate31.6 µg
Vitamin C7.3 mg
Potassium186 mg

Where its calories come from

16%77%
  • Protein 16%
  • Carbohydrate 77%
  • Fat 7%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of pumpkin?

About 25 kcal for one katori (100 g), and about 50 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

14%Folate
31.6 µg
11%Vitamin C
7.3 mg
6%Potassium
186 mg
4%Magnesium
13.3 mg
2%Calcium
24.1 mg
2%Protein
0.9 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D065. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is pumpkin good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 25 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 4.2 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 4.2 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choiceOnly 25 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 4.2 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use pumpkin, each with its calories per portion:

Varieties

Per 100 g.

VarietykcalCarbs (g)Fibre (g)Sugars (g)
Green, cylindrical (shown above)254.22.52.9
Orange, round2342.63

Also called

Assamese: Rongalao; Bengali: Kumro; Gujarati: Kohlu; Hindi: Kaddu; Kannada: Kumbala kash; Kashmiri: Paarimal; Malayalam: Mathan; Marathi: Lal bhopla; Odia: Kakharu; Punjabi: Kaddu; Sanskrit: Kummaandah; Tamil: Parangikkai; Telugu: Gummadi kaya; Urdu: Kaddu.

Related

French beansParwar (Parwal)Raw papaya (Kachcha papita)Spring onion (Hara pyaz)Raw jackfruitCauliflower (Phul gobi)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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