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Mini pumpkin Calories
Provides fiber and beta-carotene; naturally low in fat and sodium.
In season: Autumn · Winter
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Mini pumpkin (300 g) has 78 calories. That works out to 26 calories per 100 g. It contains 19.5 g of carbs, 3 g of protein, 0.3 g of fat and 1.5 g of fiber. Its 1278 µg of Vitamin A covers 142% of the Daily Value. Under the NOVA system it is classified as "Unprocessed".
Mini pumpkin Nutrition Facts
Selected: 1 piece (whole) · 300 g
78
KCAL / 300G
Carbs
19.5g
· 7% DV
Protein
3g
· 6% DV
Fat
0.3g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 13% · Fat 3%
Mini pumpkin nutrition facts table · 1 piece (whole) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 19.5 g | 7% |
| Fiber | 1.5 g | 5% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Mini pumpkin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 300 g | 78 kcal |
| 1 ounce (medium) | 28.4 g | 7 kcal |
| 100 g | 100 g | 26 kcal |
| 1 cup (diced) | 116 g | 30 kcal |
| 1 piece (small) | 150 g | 39 kcal |
| 1 cup (chopped) | 245 g | 64 kcal |
| 1 piece (large) | 450 g | 117 kcal |
Calculated from 26 calories per 100 g.
Frequently Asked Questions About Mini pumpkin
Are mini pumpkins edible?
Yes, mini pumpkins sold as food are edible, though some tiny pumpkins are grown only for decoration. Check that yours is a culinary variety before cooking it, and discard it if it is moldy or spoiled.
How do you roast a mini pumpkin?
Cut the mini pumpkin in half and scoop out the seeds, then roast the halves or wedges until the flesh is tender. A little oil, salt, and savory spices work well; you can also season it with cinnamon for a sweeter dish.
How can you tell when a mini pumpkin is ripe?
A ripe mini pumpkin is usually firm, has a hard rind, and feels solid for its size. Avoid one with soft spots, mold, or a damaged stem. Color varies by variety, so firmness is a more useful sign than color alone.
How should you store mini pumpkins?
Keep whole mini pumpkins in a cool, dry, well-ventilated place away from direct sunlight. Check them occasionally for soft spots or mold, since damp conditions can make them spoil sooner. Refrigerate cut pumpkin in a covered container.
Can you eat mini pumpkin skin?
Yes, you can eat mini pumpkin skin if it becomes tender when cooked. Wash the pumpkin well before cutting it. If the skin stays tough after roasting or steaming, scoop out the soft flesh instead.
Can you freeze mini pumpkin?
Yes, mini pumpkin freezes well for later cooking. Remove the seeds, then freeze it in cubes or as cooked purée in airtight portions. The thawed texture may be softer, so it is best suited to soup, sauces, and baking.
Can you cook a mini pumpkin in the microwave?
Yes, you can microwave a mini pumpkin after cutting it in half and removing the seeds. Place the halves cut-side down in a microwave-safe dish with a little water, cover loosely, and cook until the flesh is fork-tender.
Why does my mini pumpkin taste bitter?
A strongly bitter mini pumpkin should not be eaten. Bitter taste can signal naturally occurring cucurbitacins, which may cause illness; cooking does not make them safe. Spit it out, discard the pumpkin, and do not serve it to others.
Is a mini pumpkin different from a regular pumpkin?
Mini pumpkins are smaller varieties or cultivars selected for compact size, so they are convenient for individual portions and small kitchens. Their flavor and texture vary by variety, and they can generally be prepared like larger culinary pumpkins.
Can you use a mini pumpkin as a serving bowl?
Yes, a cooked mini pumpkin can serve as an edible bowl for soup, grains, or stuffing. Cut off the top, remove the seeds, and roast it until the flesh is tender but the shell still holds its shape.
Mini pumpkin Vitamins & Minerals
Vitamins
Vitamin A
1278µg · 142% DV
Vitamin C
27mg · 30% DV
B2
0.33mg · 25% DV
Vitamin E
3.18mg · 21% DV
Minerals
Copper
0.38mg · 42% DV
Potassium ⭐
1020mg · 30% DV
Phosphorus
132mg · 19% DV
Manganese
0.38mg · 17% DV
Sodium
3mg · 0% DV
How to Burn Off Mini pumpkin
To burn the 78 calories in 1 piece (whole) (300 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mini pumpkin?
Mini pumpkin is a small variety of pumpkin, with orange flesh that becomes tender and mildly sweet when cooked. It can be roasted whole or halved, scooped out for stuffing, or added to soups and other autumn dishes. The exact size and sweetness vary by variety.
Its gentle flavour works with warming spices such as cinnamon, as well as savoury herbs, garlic and olive oil. In places where pumpkins are a seasonal staple, it is often served as a side, in soup, or as a filled centrepiece; it also fits easily into everyday home cooking elsewhere. Mini pumpkin provides beta-carotene and some fibre, while being naturally low in fat and sodium. Roast it with a little oil for a simple, lighter side.
How Nutritious Is Mini pumpkin?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mini pumpkin Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mini pumpkin Contain Allergens?
No known major allergens
Which Diets Is Mini pumpkin Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mini pumpkin Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.