Is pumpkin a carb like potatoes? A Detailed Nutritional Comparison

December 20, 2025 •

4 min read

While both pumpkin and potatoes are common starchy vegetables, a cup of cooked pumpkin contains approximately half the carbohydrates of a similar serving of potato, with a higher water content contributing to fewer calories per serving. This significant difference in macronutrient profile is often misunderstood, leading to confusion for those monitoring their carb intake or following a low-carb diet.

Quick Summary

Pumpkin is a lower-carb, nutrient-dense vegetable compared to the higher-carb potato, though both offer distinct health benefits for a balanced diet.

Key Points

Pumpkin is Lower in Carbs: A cup of cooked pumpkin has approximately half the carbs of a similarly sized potato, making it a less dense carbohydrate source.
Water Content Matters: Pumpkin is over 90% water, which accounts for its lower calorie and carbohydrate density compared to the starchier potato.
Differing Nutritional Strengths: Pumpkin excels in vitamin A (beta-carotene), while potatoes are superior sources of potassium and vitamin C.
Low Glycemic Load: While some pumpkin varieties have a high glycemic index, the low carbohydrate count results in a low glycemic load, preventing major blood sugar spikes.
Best Preparation is Key: The healthiness of both foods depends heavily on preparation; opting for baking, boiling, or roasting instead of frying is recommended.
Both Offer Unique Benefits: Incorporating both vegetables can provide a wider range of vitamins, minerals, and energy sources for a well-rounded diet.

Understanding the Nutritional Difference

To truly answer the question, "Is pumpkin a carb like potatoes?", one must look beyond the generic "starchy vegetable" label and examine the specific nutritional profiles of each food. The most significant difference lies in their carbohydrate density and caloric content, which is largely influenced by their water content. Pumpkin, being over 90% water, is significantly less dense in carbs and calories than a potato.

Carbohydrate Content and Impact

A key distinction between pumpkin and potatoes is the amount of carbohydrates each provides per serving. A medium 5.3-ounce (150g) potato with skin contains around 26 grams of carbohydrates. In contrast, one cup (245g) of cooked, mashed pumpkin contains approximately 12 grams of carbohydrates, including 2.7 grams of fiber. This means a pumpkin serving size can be much larger for the same number of carbs, which is beneficial for satiety and managing calorie intake.

Glycemic Index and Load

The glycemic index (GI) measures how a food raises blood sugar levels. A food's glycemic load (GL) offers a more complete picture by accounting for portion size. While a boiled potato has a relatively high GI, some pumpkin varieties also have a surprisingly high GI. However, pumpkin's low carbohydrate density results in a low glycemic load, meaning a single, moderate serving does not cause a significant blood sugar spike. Potatoes, with their higher carb count, can have a more pronounced effect on blood sugar. For individuals with diabetes, this is a crucial distinction that can impact dietary choices.

Vitamins and Minerals: A Nutrient Powerhouse

Both vegetables are packed with vitamins and minerals, though their specific offerings vary. Pumpkin is a champion for vision health due to its exceptionally high beta-carotene content, which the body converts to vitamin A. It is also a good source of vitamins C and E, and several minerals like potassium and iron. Potatoes, especially eaten with the skin, are an excellent source of vitamin C and a superior source of potassium compared to many other foods, including bananas. They also provide vitamin B6, manganese, and phosphorus.

Health Benefits of Pumpkin and Potato

Beyond their macronutrient differences, both pumpkin and potatoes offer unique health benefits that make them valuable additions to a balanced diet. The healthiest preparation methods, such as roasting, baking, or boiling, ensure their nutritional value is maximized.

Pumpkin's Advantages

Immune Support: High levels of vitamins A and C, along with other antioxidants, help fortify the immune system and protect against infections.
Eye Health: The abundance of beta-carotene, lutein, and zeaxanthin helps support vision, especially in low light, and may reduce the risk of age-related macular degeneration.
Weight Management: Pumpkin is low in calories and high in fiber, promoting a feeling of fullness and helping to curb appetite.
Antioxidant Power: The carotenoids in pumpkin act as powerful antioxidants, neutralizing free radicals and potentially lowering the risk of chronic diseases like cancer and heart disease.

Potato's Advantages

Energy Source: As a starchy carbohydrate, potatoes provide a rich source of sustained energy for physical and mental performance, especially for athletes.
Heart Health: The significant potassium content in potatoes is essential for proper muscle function, helps maintain healthy blood pressure, and may reduce the risk of stroke.
Digestive Health: Eating potatoes with the skin provides dietary fiber, which aids digestion and can improve gut health. Potatoes also contain resistant starch, particularly when cooled, which feeds beneficial gut bacteria.

Pumpkin vs. Potato: Side-by-Side Comparison


Nutrient (approx. per 1 cup, cooked)	Pumpkin	Potato	Winner	Notes
Calories	49 kcal	136 kcal	Pumpkin	Less caloric dense, higher water content
Carbohydrates	12 g	30 g	Pumpkin	Significantly lower carb content
Fiber	3 g	3.8 g	Potato	Slightly more fiber, especially with skin
Protein	2 g	4.3 g	Potato	More plant-based protein
Vitamin A	78% RDI	0% RDI	Pumpkin	Excellent source of beta-carotene
Vitamin C	13% RDI	30% RDI	Potato	Excellent source of vitamin C
Potassium	12% RDI	15% RDI	Potato	Excellent source of potassium
Antioxidants	Beta-carotene, alpha-carotene, lutein, zeaxanthin	Flavonoids, carotenoids, phenolic acids	Pumpkin	More varied carotenoid profile, higher Vitamin A content

How Preparation Affects Nutritional Value

The way you prepare both pumpkin and potatoes can drastically change their nutritional outcome. Simple cooking methods like steaming, boiling, or roasting are best for preserving nutrients and keeping calorie counts low. For instance, frying potatoes or loading them with high-calorie toppings like sour cream and cheese adds unnecessary fat and calories. Similarly, canned pumpkin pie filling is packed with added sugars, unlike pure canned pumpkin puree. Eating potatoes with the skin on is the best way to get the most fiber, which is concentrated in the peel.

Conclusion

In conclusion, while both pumpkin and potatoes are starchy vegetables that provide essential nutrients, pumpkin is not "a carb like potatoes." It is a significantly lower-carb, lower-calorie food that is rich in fiber, vitamin A, and antioxidants, making it an excellent choice for weight management and immune health. Potatoes, while higher in carbs and calories, are a great source of sustained energy, potassium, and vitamin C, especially for those with active lifestyles. Ultimately, neither is inherently better than the other; instead, they serve different nutritional roles. The key is to understand their differences and incorporate both into a balanced diet in their healthiest forms, focusing on proper portion sizes and cooking methods. To make informed choices for your health, consider reading more about potatoes and athletic performance.

Frequently Asked Questions

Yes, in moderation, pumpkin can be included in a low-carb or keto diet. Its relatively low net carb content per serving and high fiber make it a suitable option, unlike potatoes, which are generally avoided on strict keto diets due to high starch content.

Canned pumpkin puree is denser and contains more carbohydrates per cup than fresh, cubed pumpkin, though the nutritional profile is similar on a gram-for-gram basis. Always check labels to avoid canned pumpkin pie filling, which is loaded with added sugars.

The sweetness of pumpkin is not directly correlated with its carb count. It contains natural sugars and is mostly water, which dilutes the carb and calorie content. Taste is influenced by various compounds, and potatoes, being mostly starch, are not sweet despite being high in carbs.

While some varieties of pumpkin have a high glycemic index, the glycemic load is low. Since GI is calculated per 100g, and pumpkin is less carb-dense, a standard portion will not raise blood sugar as significantly as an equal amount of pure carbohydrates.

For both, opt for simple cooking methods like baking, boiling, steaming, or roasting. For potatoes, cooking with the skin on increases fiber content. Avoid frying and adding high-fat, high-sugar toppings to maximize health benefits.

Potatoes are not inherently fattening, as they are naturally fat-free. However, their high carb content and the way they are prepared (e.g., deep-frying) or topped can lead to excess calories and potential weight gain. Portion control and healthy cooking methods are key.

Both sweet and white potatoes are nutrient-dense and offer different benefits. While sweet potatoes are higher in Vitamin A, white potatoes contain more potassium and Vitamin C. Both are healthy options when prepared simply.