Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🎃
Oven-Baked Pumpkin Calories
Source of vitamin A and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oven-Baked Pumpkin (150 g) has 69 calories. That works out to 46 calories per 100 g. It contains 18 g of carbs, 1.5 g of protein, 0.2 g of fat and 3 g of fiber. Its 639 µg of Vitamin A covers 71% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Oven-Baked Pumpkin Nutrition Facts
Selected: 1 serving (medium) · 150 g
69
KCAL / 150G
Carbs
18g
· 7% DV
Protein
1.5g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
Oven-Baked Pumpkin nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 3 g | 11% |
| Protein | 1.5 g | 3% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Oven-Baked Pumpkin?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 69 kcal |
| 1 piece (small) | 60 g | 28 kcal |
| 100 g | 100 g | 46 kcal |
| 1 piece (medium) | 100 g | 46 kcal |
| 1 cup (diced) | 140 g | 64 kcal |
| 1 piece (large) | 180 g | 83 kcal |
| 1 cup (chopped) | 180 g | 83 kcal |
| 1 serving (large) | 250 g | 115 kcal |
| 1 piece (whole) | 350 g | 161 kcal |
Calculated from 46 calories per 100 g.
Frequently Asked Questions About Oven-Baked Pumpkin
How do you make oven-baked pumpkin?
To make oven-baked pumpkin, peel and seed the pumpkin, cut it into even pieces, and roast them in a single layer until tender. Use olive oil and savory seasonings for a side dish, or cinnamon for a sweeter serving.
How long does oven-baked pumpkin take to cook?
Oven-baked pumpkin usually takes about 30–45 minutes at 180–200°C (350–400°F), depending on how thick the pieces are. It is ready when a fork slides easily into the flesh; check larger chunks later than thin slices.
Do you have to peel pumpkin before making oven-baked pumpkin?
Usually, yes: peel pumpkin before making oven-baked pumpkin because its skin can remain tough after roasting. Some thin-skinned varieties can be cooked with the skin on, but wash them well and expect a firmer texture.
Can you eat the seeds from oven-baked pumpkin?
Yes, pumpkin seeds are edible, but they are usually removed before baking the flesh. Separate them from the pulp, rinse and dry them, then roast them separately so they crisp up rather than steam in the pumpkin’s moisture.
What is the difference between oven-baked pumpkin and pumpkin pie filling?
Oven-baked pumpkin is simply pumpkin cooked in the oven, while pumpkin pie filling is seasoned and usually sweetened for a particular dessert. Plain roasted pumpkin can be mashed and seasoned for a recipe, but it is not automatically pie filling.
Why is my oven-baked pumpkin watery?
Oven-baked pumpkin can turn watery when pieces release moisture in a crowded pan. Spread them out in a single layer and avoid piling them up; extra space lets moisture evaporate and helps the edges roast instead of steam.
Which pumpkin varieties are best for oven-baked pumpkin?
Small, dense varieties such as sugar pumpkin are often best for oven-baked pumpkin because their flesh is less watery and has a concentrated flavor. Large carving pumpkins can also be roasted, but their texture may be stringier and less sweet.
What seasonings go well with oven-baked pumpkin?
Cinnamon, nutmeg, and a little salt suit sweet oven-baked pumpkin, while olive oil, black pepper, sage, or cumin work for savory pieces. Add the seasonings before roasting so they coat the flesh as it cooks.
How should you store leftover oven-baked pumpkin?
Store leftover oven-baked pumpkin in a covered container in the refrigerator for about 3–4 days. Let it cool before refrigerating, and reheat it in an oven or pan if you want to keep the edges from becoming too soft.
Can you freeze oven-baked pumpkin?
Yes, oven-baked pumpkin freezes well, though thawed pieces are usually softer. Cool them completely, freeze in portions in an airtight container, and use the thawed pumpkin in soup, mash, or baking where a softer texture is not a problem.
Oven-Baked Pumpkin Vitamins & Minerals
Vitamins
Vitamin A
639µg · 71% DV
Vitamin C
13.5mg · 15% DV
Vitamin E
1.65mg · 11% DV
B2
0.12mg · 9% DV
Minerals
Copper
0.2mg · 22% DV
Potassium ⭐
528mg · 16% DV
Phosphorus
66mg · 9% DV
Manganese
0.2mg · 9% DV
Sodium
1.5mg · 0% DV
Oven-Baked Pumpkin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-Baked Pumpkin
To burn the 69 calories in 1 serving (medium) (150 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 Oven-Baked Pumpkin?
Oven-Baked Pumpkin is made by roasting peeled, seeded pumpkin until tender. It is a simple preparation found in many places where pumpkins are grown, and the seasoning can be sweet or savoury. In Turkey, baked pumpkin is often enjoyed as a dessert, sometimes with sugar, tahini and walnuts.
Roasting brings out its gentle sweetness; the flesh becomes soft, with browned edges if cooked until caramelised. Serve it as a side, blend it into soup, or pair a sweet version with yoghurt or nuts. It provides fibre and is a source of vitamin A, while remaining low in fat. For a lighter dish, bake it without added sugar and season with herbs or warm spices.
How Nutritious Is Oven-Baked 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 Oven-Baked Pumpkin Processed?
NOVA 2
Minimally Processed
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 Oven-Baked Pumpkin Contain Allergens?
No known major allergens
Which Diets Is Oven-Baked 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
Oven-Baked Pumpkin Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Oven-Baked Pumpkin
Foods Similar to Oven-Baked Pumpkin
Have another question about Oven-Baked Pumpkin?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.