Carb Info for Pumpkin

Pumpkin Carbs, Glycemic Index, Recipes

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Pumpkins are not only jam-packed with vitamins, minerals, and phytonutrients, they have a lot less starch and sugar than related squashes such as butternut and acorn squashes. And don't forget to roast and eat the seeds.

Find out More Information About Pumpkin, particularly on a low-carb diet.

Carbohydrate and Fiber Counts for Pumpkin

  • ½ cup of raw pumpkin, cubed: 3.5 grams of effective (net) carbohydrate plus half a gram of fiber and 15 calories
  • ½ cup of canned or mashed cooked pumpkin: 6 grams of effective (net) carbohydrate plus 3.5 gram of fiber and 42 calories
  • 4 oz. of raw pumpkin (¼ lb): 7 grams of effective (net) carbohydrate and 29 calories

Glycemic Index for Pumpkin

One glycemic index study of "winter squash" reported an average of 41.  However, it did not specify which varieties were tested.

More Information about the Glycemic Index

Glycemic Load of Pumpkin

  • ½ cup of raw pumpkin, cubed: 2
  • ½ cup of canned or mashed cooked pumpkin:3
  • 4 oz. of pumpkin (¼ lb): 4

More Information About the Glycemic Load

Health Benefits of Pumpkin

Pumpkin is an excellent source of vitamin A and all the carotenes, especially beta-carotene. It is also a good source of potassium, manganese, vitamin C, and magnesium. Canned pumpkin is a good source of vitamin K.  Many of the phytonutrients in pumpkin have been shown to have antioxidant and anti-inflammatory properties.

How to Prepare Pumpkin

Pumpkin is extremely versatile.  We often think of it as being part of sweet desserts, especially around the autumn and winter holidays.  But pumpkin can be included in main dishes (much as other winter squashes would be), soups, breads, even breakfast cereals.  Additionally, canned pumpkin is so readily available and convenient to use that we should think of adding this highly-nutritious vegetable to our diets year-round.

  I like to make one of my pumpkin soups on the spur of the moment when I'm looking through the pantry for inspiration.

If you have a whole pumpkin, the easiest way to prepare it is to roast it in the oven until it is soft, and then slice it oven and remove the pulp and seeds with tongs.

Low-Carb Recipes with Pumpkin

More Information About Pumpkin at Calorie Count.

More Carb Profiles:


Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. May 2010.

USDA National Nutrient Database for Standard Reference, Release 21.

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