Pumpkin, canned, cooked
Common food
Photo: Wikipedia
Canned pumpkin is a smooth, dense purée made from cooked, mashed winter squash, offering a rich, earthy sweetness with a velvety texture. It's a nutritional powerhouse, notably high in fiber and beta-carotene, making it a low-calorie, nutrient-dense ingredient for both sweet and savory dishes. Its concentrated flavor and convenience make it a staple for baking, soups, and curries.
Calorie split: 7% protein · 51% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love canned pumpkin for its incredible versatility and convenience—it transforms pies, breads, and curries with minimal effort. Its natural sweetness and smooth texture make it a beloved seasonal staple, especially in fall and winter baking traditions.
⚠️ Watch-outs & how to enjoy it better
Canned pumpkin can sometimes have a metallic aftertaste or be overly watery if not well-drained, and its high fiber content may cause bloating in sensitive individuals. To counteract this, pair it with healthy fats (like nuts or coconut milk) to improve nutrient absorption and reduce digestive discomfort, and always check labels for added sodium or sugars.
Key benefits
- Excellent source of beta-carotene (a precursor to vitamin A)
- High in dietary fiber, supporting digestive health
- Low in calories and fat, making it ideal for weight management
- Rich in antioxidants like lutein and zeaxanthin
- Provides a good amount of potassium and vitamin C
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Canned pumpkin is actually made from a specific variety of winter squash (often Dickinson pumpkin) that has a denser, sweeter flesh than the decorative pumpkins used for jack-o'-lanterns.
Full nutrition (USDA data · scales with serving)
| Water | 87.7 g |
| Energy | 56.0 kcal |
| Protein | 1.1 g |
| Total lipid (fat) | 2.8 g |
| Carbohydrate, by difference | 7.9 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 34.0 mg |
| Potassium, K | 200 mg |
| Sodium, Na | 13.0 mg |
| Zinc, Zn | 0.17 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 3.7 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.36 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 9.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 767 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 6743 ug |
| Carotene, alpha | 4655 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 17.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.81 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 0.47 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.94 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.89 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.75 g |
| PUFA 18:2 | 0.66 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Pie, pumpkin, commercially prepared — USDA does not publish this profile for Pumpkin.
| Tryptophan | 0.05 g |
| Threonine | 0.15 g |
| Isoleucine | 0.16 g |
| Leucine | 0.30 g |
| Lysine | 0.19 g |
| Methionine | 0.25 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.12 g |
| Valine | 0.21 g |
| Arginine | 0.15 g |
| Histidine | 0.09 g |
| Alanine | 0.15 g |
| Aspartic acid | 0.30 g |
| Glutamic acid | 0.84 g |
| Glycine | 0.12 g |
| Proline | 0.29 g |
| Serine | 0.22 g |
FAQ
Is canned pumpkin the same as pumpkin pie filling?
No. Canned pumpkin is plain purée, while pumpkin pie filling contains added spices and sugar. Always check the label to ensure you're getting the right product for your recipe.
How should I store leftover canned pumpkin?
Transfer any unused pumpkin to an airtight container and refrigerate for up to 5 days, or freeze it in portions for up to 3 months. It's best to use it within a week for optimal flavor and texture.
Can I use canned pumpkin in savory dishes?
Absolutely! Canned pumpkin is fantastic in savory recipes like curries, soups, pasta sauces, and even as a base for creamy dips. Its mild sweetness pairs well with spices like cumin, cinnamon, and chili.
Is canned pumpkin nutritious compared to fresh?
Yes, canned pumpkin is often just as nutritious as fresh, and sometimes more so, because it's processed at peak ripeness. It retains high levels of fiber, vitamin A, and antioxidants, making it a healthy choice year-round.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.56 kcal/g · 8% calories from protein · 2.8 g fiber · 3.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.