Is Pumpkin or Sweet Potato Higher in Calories? A Detailed Nutritional Breakdown

December 31, 2025 •

2 min read

A 100-gram serving of cooked sweet potato contains more than double the calories of the same amount of cooked pumpkin, making sweet potatoes the more calorie-dense choice. This key difference in energy density is a major factor when considering whether pumpkin or sweet potato is higher in calories for your diet.

Quick Summary

This nutritional guide breaks down the calorie and macronutrient differences between pumpkin and sweet potato, detailing their unique health benefits. It offers a side-by-side comparison to help inform dietary choices based on energy, fiber, and vitamin content.

Key Points

Calorie Winner: Pumpkin is significantly lower in calories than sweet potato, making it ideal for low-calorie diets.
Nutrient Density: Sweet potatoes are more nutrient-dense overall, providing higher levels of carbohydrates, fiber, Vitamin A, and potassium.
Weight Management: Pumpkin's high water content and low-calorie count promote satiety, which can aid in weight loss.
Sustained Energy: The higher carbohydrate content in sweet potatoes offers more energy and is a great fuel source for active individuals.
Dietary Goals: The best choice depends on your specific goals—pumpkin for lower calories, sweet potato for higher nutrient density and energy.
Vitamin A Power: While both are excellent sources, sweet potato provides a far greater concentration of Vitamin A than pumpkin.

Calorie and Macronutrient Differences

Sweet potatoes have significantly more calories and carbohydrates than pumpkin due to their higher starch and sugar content. Pumpkin, with its much higher water content, is a lower-carb and lighter option.

Why Sweet Potatoes Pack More Calories

Sweet potatoes contain less water (around 76%) than pumpkin (almost 94%). This means pumpkin offers more volume for fewer calories, aiding satiety. Sweet potatoes also contain more carbohydrates (about 21g per 100g) compared to pumpkin (about 5g per 100g), providing more energy and contributing to their higher calorie count. The carbohydrates in sweet potatoes include more starch and fiber, which adds to their caloric density and provides sustained energy.

A Comparison of Key Nutrients

Both vegetables are nutrient-rich but differ in specific micronutrient concentrations.

Nutritional Comparison per 100g (cooked)


Nutrient	Pumpkin	Sweet Potato
Calories	~20-46 kcal	~90-94 kcal
Carbohydrates	~5 g	~21 g
Fiber	~3 g	~4 g
Vitamin A	Excellent source (245% RDI per cup)	Superior source (769% RDI per cup)
Vitamin C	Good source (19% RDI per cup)	Very good source (53% RDI per cup)
Potassium	Good source (~500mg per cup)	Excellent source (~950mg per cup)
Water Content	~94%	~76%

Note: Nutritional values can vary based on cooking method and preparation.

Health Benefits and Dietary Implications

Both pumpkin and sweet potato offer numerous health benefits and are great additions to a balanced diet. The choice often depends on individual dietary needs and goals.

Benefits of Pumpkin

Pumpkin is beneficial for weight management due to its high water content and low-calorie density. It supports the immune system with Vitamin C and A and provides antioxidants like beta-carotene. Its fiber content also aids digestive health.

Benefits of Sweet Potato

Sweet potatoes are excellent for energy and endurance due to their complex carbohydrates. They are a significantly better source of Vitamin A than pumpkin, which is crucial for vision, skin, and immunity. Sweet potatoes also generally offer higher levels of fiber, protein, potassium, and several B vitamins and support gut health with their fiber content.

Conclusion: Choosing the Right Option for Your Needs

The choice between pumpkin and sweet potato depends on your dietary goals. Pumpkin is ideal for low-calorie, low-carb diets focused on weight loss because of its high water content and lower caloric density. It provides vitamins and minerals in a lighter form. Sweet potato is better if you need a more substantial, energy-rich food for an active lifestyle or seek higher concentrations of vitamins and minerals like Vitamin A. Understanding these differences helps you choose the best option for your health goals.

For a more in-depth look at the nutritional data, refer to this detailed comparison: Pumpkin vs. Sweet Potato — Health Impact and Nutrition Comparison.

Simple Ways to Incorporate Each

Pumpkin: Use purée in smoothies, soups, low-calorie muffins, or oatmeal.
Sweet Potato: Roast or mash as a side, bake into fries, or add to stews and curries.

Both are versatile, delicious, and healthy additions to your diet, and enjoying both can provide a wider range of benefits.

Frequently Asked Questions

Yes, pumpkin is an excellent food for weight loss. It has a high water content and is low in calories, helping you feel full without consuming a lot of energy.

Yes, sweet potatoes are rich in carbohydrates, primarily from starch and fiber. This makes them an effective source of energy, especially for endurance and active lifestyles.

Sweet potato is the superior source of Vitamin A, providing a much higher concentration than pumpkin per serving. It is packed with beta-carotene, which the body converts into Vitamin A.

Plain canned pumpkin is nutritionally very similar to fresh pumpkin. It can even be a more concentrated source of vitamins and minerals. Be sure to choose plain, unsweetened canned pumpkin to avoid added sugars.

Yes, you can often substitute pumpkin for sweet potato to reduce the caloric content of a dish. The flavor and texture will change, but it is a viable option for calorie-conscious cooking.

Both contain beneficial fiber, but sweet potatoes generally contain a higher amount per serving. Some sources suggest pumpkin is also very effective for digestive issues, possibly due to its simple makeup.

Cooking methods affect calorie count. Boiling or steaming retains a lower calorie count compared to baking or frying, especially if oils or fats are added. Comparing them cooked (baked or boiled) is the most standard approach.