How many carbs are in pumpkin?
1 cup, mashed of pumpkin contains about 12g of carbohydrate, 9.3g net carbs after subtracting 2.7g of fiber, 1.8g of protein, and 49 calories.
Carbs by portion size
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup, mashed (245g) | 12g | 2.7g | 9.3g |
| 100 grams (100g) | 4.9g | 1.1g | 3.8g |
Net carbs in pumpkin
1 cup, mashed of pumpkin contains 9.3g of net carbs — total carbs (12g) minus dietary fiber (2.7g). Net carbs are the carbs your body actually digests and that raise blood glucose. See our guide to net carbs for how this calculation works and when to use it.
Full nutrition for pumpkin (per 100g)
- Calories: 20 kcal
- Carbohydrate: 4.9g
- Dietary fiber: 1.1g
- Sugars: 2.1g
- Protein: 0.7g
- Fat: 0.1g
Reference values from USDA FoodData Central (sr legacy dataset, fdcId 168449). Values are per 100 grams.
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Download on the App StoreFrequently asked questions
How many carbs are in pumpkin?
1 cup, mashed of pumpkin contains about 12g of total carbohydrate. After subtracting 2.7g of fiber, the net carbs are about 9.3g.
How many net carbs are in pumpkin?
Net carbs in 1 cup, mashed of pumpkin are about 9.3g — that is total carbs (12g) minus dietary fiber (2.7g). See our net carbs explainer for the full calculation.
Is pumpkin good for diabetics?
Pumpkin contains carbohydrates that will raise blood glucose. Whether it fits your meal plan depends on the portion and your overall daily target. Most U.S. diabetes care teams use total carbs (not net) for insulin dosing — see our diabetes carb-counting guide.
Is pumpkin keto-friendly?
Whether pumpkin fits a keto plan depends on your daily net-carb budget (typically under 20–30g per day). One serving (1 cup, mashed) provides about 9.3g of net carbs.