A 1-cup serving of fresh, cooked pumpkin provides only 49 calories, 12 grams of carbs, 1.8 grams of protein, and less than a gram of fat. : Calorie Breakdown: 30% fat, 61% carbs, 8% prot. Fruits. According to the United States Department of Agriculture (USDA) National Nutrient Database, a 100-g serving of organic pumpkin seeds contains:. Live Healthy & Happy. 19: 1 cup, mashed = 245g. It is nutrient-dense, meaning it has lots of vitamins and minerals and relatively few calories. Fitness Goals : A ½ cup serving of cooked pumpkin is going to have 4.5 to 5 grams net carbs depending on the variety of pumpkin[*]. google_ad_slot = "9456429844"; About Food Exercise Apps Community Blog Shop Premium. Pumpkin, raw contains 26 calories per 100 g serving. main content. Fresh Vegetable - Pumpkin, 100g.