Pumpkin has a high glycemic index of 75 (typical range 70 to 80). A serving of 1 cup (1" cubes) (116 g) has a glycemic load of 5, which is low. Per 100 g it provides 26 calories, 1 g protein, 6.5 g carbohydrate (0.5 g fiber, 2.8 g sugars) and 0.1 g fat.
Serving used for glycemic load: 1 cup (1" cubes) (116 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 26 kcal | 30 kcal |
| Protein | 1 g | 1.2 g |
| Carbohydrate | 6.5 g | 7.5 g |
| Fiber | 0.5 g | 0.6 g |
| Sugars | 2.8 g | 3.2 g |
| Fat | 0.1 g | 0.1 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 1 mg | 1 mg |
| Potassium | 340 mg | 394 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Garlic | 10 | 4 |
| Lima Beans | 32 | 4 |
| Frozen Peas | 48 | 4 |
| Lotus Root | 35 | 4 |
| Turnip | 62 | 4 |
Pumpkin has a glycemic index of 75, which is high (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (1" cubes) (116 g) serving is 5, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of pumpkin has a glycemic load of 5 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Pumpkin has 26 calories per 100 g, and about 30 calories in a 1 cup (1" cubes) (116 g) serving.
Pumpkin is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Pumpkin, raw” (FDC 168448). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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