Exploring Nutrition: How Many Calories Are in 200g of Cooked Pumpkin?

November 6, 2025 •

3 min read

Boiled, drained pumpkin contains an exceptionally low number of calories, making it a powerful and nutrient-dense food for weight management. Just how many calories are in 200g of cooked pumpkin? The exact amount varies by preparation, but a simple cooked portion is surprisingly light and beneficial for your health.

Quick Summary

This article breaks down the caloric content of a 200g portion of cooked pumpkin, highlighting variations based on cooking methods like boiling or roasting. It also covers the rich nutritional profile and health benefits, including high fiber and vitamins, that make it an excellent addition to a balanced diet.

Key Points

Low in Calories: 200g of simple boiled pumpkin contains approximately 40-52 calories, making it a very low-calorie food.
High in Nutrients: Pumpkin is rich in essential vitamins like A, C, and E, as well as minerals such as potassium and iron.
Boiling vs. Roasting: Boiling pumpkin results in a lower calorie count compared to roasting, which adds fat and calories from oil.
Weight Management Aid: The high fiber content in pumpkin helps you feel full longer, which can assist with appetite control and weight loss.
Rich in Antioxidants: Pumpkin gets its orange color from beta-carotene, an antioxidant that converts to Vitamin A and supports vision and immune health.
Method Matters: Always consider added ingredients like fats, sugars, and salt, which can dramatically increase the calorie count of a pumpkin dish.

Understanding the Calories in 200g of Cooked Pumpkin

The number of calories in a 200g serving of cooked pumpkin is surprisingly low, making it an excellent food choice for calorie-conscious diets. However, the exact caloric value can fluctuate depending on the cooking method and any added ingredients. For a 200g portion of simple, boiled, and drained pumpkin without added salt, you can expect a very low count of around 40 to 52 calories. This is because pumpkin is composed of about 90% water, and boiling does not add extra fats. In contrast, roasting it with oil will significantly increase the calorie count.

Calorie Variations Based on Cooking Method

Boiled and Drained Pumpkin: As mentioned, this method yields the lowest calorie count, as no additional fats are used. A 200g serving is a fantastic, filling option for minimal calories.
Roasted Pumpkin: Roasting pumpkin chunks with a drizzle of olive oil, spices, salt, and pepper can add flavor, but it also adds calories. Depending on the amount of oil used, the caloric intake per 200g can be moderately higher. For example, 200g of pumpkin itself has about 40-52 calories, but the addition of oil for roasting can increase that significantly.
Canned Pumpkin: Canned pumpkin puree, typically without added salt or sugar, also offers a low-calorie option. A 200g (or about 1 cup) serving contains roughly 68 calories, and often has a higher fiber density than boiled pumpkin. Always check the label for added sugars, which can dramatically increase calories.

Comparing Different Pumpkin Preparations

For a clear picture, here is a comparison of the approximate nutritional information for 200g of pumpkin prepared in various ways. The figures assume no additional high-calorie ingredients like cream, sugar, or excessive oil.


Preparation	Approx. Calories (200g)	Fat	Fiber	Notes
Boiled & Drained	40 kcal	~0.1g	~2g	Lowest calorie count, ideal for weight loss.
Roasted (with light oil)	~108 kcal	~6.3g	~1.2g	Calorie increase depends on amount of oil added.
Canned Puree	68 kcal	1g	~6g	Higher in fiber, convenient, check for added sugar.

The Extensive Health Benefits of Pumpkin

Beyond being a low-calorie food, pumpkin is a nutritional powerhouse packed with vitamins, minerals, and antioxidants that benefit overall health.

Rich in Beta-Carotene: The vibrant orange color of pumpkin comes from beta-carotene, a potent antioxidant that the body converts into Vitamin A. This is essential for healthy vision, immune function, and skin health.
High Fiber Content: Pumpkin is an excellent source of dietary fiber, especially canned puree. Fiber promotes a feeling of fullness, which can help curb appetite and support weight management. It also aids digestion and helps regulate blood sugar levels.
Immunity Boost: Both Vitamin A (from beta-carotene) and Vitamin C are abundant in pumpkin. Vitamin C helps stimulate the production of white blood cells to fight infections.
Heart Health Support: The high potassium content in pumpkin helps regulate blood pressure, reducing the risk of heart disease and stroke. The fiber content also helps lower cholesterol.
Packed with Antioxidants: In addition to beta-carotene, pumpkin contains other antioxidants like alpha-carotene, lutein, and zeaxanthin, which help protect cells from damage caused by free radicals.

How to Incorporate Cooked Pumpkin into a Healthy Diet

Pumpkin Soup: Blend boiled pumpkin with vegetable broth and spices like cinnamon and nutmeg for a low-calorie, fiber-rich meal.
Roasted Side Dish: Toss pumpkin chunks with a minimal amount of olive oil, salt, and herbs for a delicious and healthy side dish.
Smoothies: Add a scoop of canned pumpkin puree to a morning smoothie for a creamy texture and nutrient boost.
Baked Goods: Use pumpkin puree as a substitute for some or all of the oil in baking to reduce calories while adding moisture and fiber.
Oatmeal: Stir pumpkin puree into your morning oatmeal for added flavor and nutrients.

Conclusion

In conclusion, understanding how many calories are in 200g of cooked pumpkin confirms its status as a nutrient-dense, low-calorie food. While the preparation method influences the final calorie count, simple methods like boiling ensure the lowest intake. The wealth of vitamins, minerals, and fiber found in pumpkin makes it an excellent choice for anyone looking to improve their nutrition, support weight management, and boost overall health. WebMD provides further reading on pumpkin's health benefits.

Frequently Asked Questions

Boiling pumpkin does not add calories; in fact, cooking methods like boiling and draining can slightly reduce the nutrient content, but overall, it remains a low-calorie option. The main factor affecting the final calorie count is whether you add fats like oil or butter.

Yes, pumpkin is great for weight loss because it is low in calories and high in fiber, which helps you feel full and satisfied for longer periods. This can help reduce overall food intake and manage appetite effectively.

Pumpkin is typically lower in calories than butternut squash, although both are considered healthy, low-calorie vegetables. For instance, some sources suggest butternut squash is slightly higher in calories per serving compared to plain pumpkin.

Pumpkin offers several health benefits, including supporting eye health with beta-carotene, boosting immunity with vitamins A and C, promoting heart health with potassium and fiber, and aiding digestion due to its high fiber content.

A 200g serving of canned pumpkin puree typically has a slightly higher calorie count (around 68 kcal) than 200g of boiled, fresh pumpkin (around 40-52 kcal), but it also offers more concentrated fiber. The caloric value also depends on whether the canned product has added sugar.

Yes, unlike the flesh, pumpkin seeds are calorie-dense due to their high content of protein and healthy fats. While nutritious, they should be consumed in moderation as part of a balanced diet.

While raw pumpkin can be eaten and may contain slightly more water-soluble vitamins, its texture and taste are often considered less appealing than cooked pumpkin. It is also recommended to wash it thoroughly before eating to remove bacteria.