In this article
- Pumpkin fiber: canned, cooked and raw
- Pumpkin nutrition in a cup of canned puree
- Two pumpkin myths, checked against the numbers
- Pumpkin vs other winter squash fiber
- Pumpkin among fall vegetables
- Where pumpkin ranks for nutrient density
- What pumpkin fiber does in your gut
- Pumpkin seeds: whole or hulled matters
- A quick checklist for using a can of pumpkin
- What the research still can’t tell you
- Pumpkin fiber questions
- Sources
Yes, but mostly from a can. A cup of plain canned pumpkin has about 7.1 grams of fiber, while a cup of fresh raw pumpkin cubes has well under 1 gram.
That gap surprises most people, because fresh food usually gets the healthier reputation. For pumpkin fiber, the shelf beats the patch by a wide margin, and the canned version also brings a big dose of vitamin A.
Pumpkin fiber: canned, cooked and raw
USDA FoodData Central lists three plain pumpkin records, and their fiber values are far apart. Canned pumpkin without salt has 2.9 grams per 100 grams, boiled fresh pumpkin has 1.1 grams, and raw pumpkin has only 0.5 grams.
| Pumpkin form | Serving | Fiber | % DV (28 g) | Calories |
|---|---|---|---|---|
| Canned, plain | 1/2 cup (123 g) | 3.6 g | 13% | 42 |
| Canned, plain | 1 cup (245 g) | 7.1 g | 25% | 83 |
| Fresh, boiled and mashed | 1 cup (245 g) | 2.7 g | 10% | 49 |
| Fresh, raw cubes | 1 cup (116 g) | 0.6 g | 2% | 30 |
| Canned, plain | 100 g | 2.9 g | 10% | 34 |
| Fresh, raw | 100 g | 0.5 g | 2% | 26 |
The Dietary Guidelines for Americans list canned pumpkin at 7.1 grams per cup, which matches the USDA record. Boiled fresh pumpkin lands at well under half of that.
Water alone doesn’t explain the difference. Canned pumpkin is only slightly drier than raw (90 versus 91.6 grams of water per 100 grams), yet it carries nearly six times the fiber. USDA’s fresh and canned records come from separate analyses of separate products, so it’s best to treat them as two different foods.
When a recipe calls for pumpkin and fiber is the goal, reach for the can. Choose one that says plain or pure pumpkin, since pumpkin pie mix is a different product with sugar and spices already added.
Pumpkin nutrition in a cup of canned puree
A cup of plain canned pumpkin (245 g) gives you about:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Fiber | 7.1 g | 25% |
| Vitamin A | 1,906 mcg RAE | 212% |
| Vitamin K | 39 mcg | 33% |
| Iron | 3.4 mg | 19% |
| Vitamin E | 2.6 mg | 17% |
| Magnesium | 56 mg | 13% |
| Potassium | 505 mg | 11% |
| Calories | 83 | n/a |
Vitamin A is the headline. One cup covers about twice the Daily Value of 900 mcg set by the FDA, mostly from beta carotene and alpha carotene, the orange plant pigments your body can turn into vitamin A.
Iron is a pleasant extra. At 3.4 mg per cup, canned pumpkin gives nearly a fifth of the 18 mg Daily Value.
Fresh pumpkin still has value. A cup of raw cubes brings about 494 mcg of vitamin A, more than half the Daily Value, for just 30 calories, even if its fiber is modest.
Two pumpkin myths, checked against the numbers
Myth: Fresh pumpkin always beats canned.
Fact: For fiber, USDA’s numbers point the other way. Plain canned pumpkin has 2.9 grams per 100 grams, nearly six times the 0.5 grams in raw pumpkin.
Myth: Pumpkin is basically a sugary vegetable.
Fact: A cup of canned pumpkin has about 19.8 grams of carbohydrate, and only 8.1 grams of that is sugar. Fiber makes up 7.1 grams, which leaves roughly 12.7 grams of net carbs, the carbs your body digests for energy.
Sweetness comes in later, through pie filling, lattes and baked goods. Plain pumpkin on its own is a low calorie, fiber rich base.
Pumpkin vs other winter squash fiber
Pumpkin belongs to the winter squash family, so it helps to see where it lands among its cousins. These are cooked or canned figures per cup from USDA and the Dietary Guidelines.
| Food (1 cup) | Fiber | Calories | Fiber per 100 calories |
|---|---|---|---|
| Acorn squash, baked | 9.0 g | 115 | 7.8 g |
| Pumpkin, canned | 7.1 g | 83 | 8.6 g |
| Butternut squash, baked | 6.6 g | 82 | 8.0 g |
| Winter squash, cooked (average) | 5.7 g | 76 | 7.5 g |
| Pumpkin, fresh, boiled | 2.7 g | 49 | 5.5 g |
| Spaghetti squash, cooked | 2.2 g | 42 | 5.2 g |
Canned pumpkin comes second per cup, behind only acorn squash. Per calorie, it edges out every other squash in the table.
Fresh boiled pumpkin sits near the bottom with spaghetti squash. If you roast a carving pumpkin, enjoy it for the flavor and vitamin A, and count on beans or grains on the plate for most of the fiber.
Pumpkin among fall vegetables
Autumn brings a whole lineup of fiber rich produce. Here’s how a cup of canned pumpkin compares with other fall vegetables, using the Dietary Guidelines figures.
| Fall vegetable (1 cup, cooked) | Fiber | Calories |
|---|---|---|
| Pumpkin, canned | 7.1 g | 83 |
| Brussels sprouts | 6.4 g | 65 |
| Sweet potato | 6.3 g | 190 |
| Broccoli | 5.2 g | 54 |
| Cauliflower | 4.9 g | 34 |
| Carrots | 4.8 g | 54 |
Pumpkin tops this list for fiber per cup. Sweet potato comes close in fiber but carries more than twice the calories.
Picture a fall supper: a bowl of soup made with a cup of canned pumpkin and half a cup of black beans, plus a cup of roasted Brussels sprouts on the side. The pumpkin brings 7.1 grams, the beans 7.5 grams and the sprouts 6.4 grams.
That one meal adds up to about 21 grams of fiber, roughly three quarters of the Daily Value. Swap the canned pumpkin for fresh boiled pumpkin and the total drops by more than 4 grams, which shows how much the form matters.
Not sure what your own daily fiber number should be? Our fiber calculator works out a personal target in seconds.
Where pumpkin ranks for nutrient density
A 2014 study published by the CDC ranked 47 fruits and vegetables by how many of 17 key nutrients, including fiber, they deliver per 100 calories. It called the qualifying foods powerhouse fruits and vegetables.
Pumpkin placed 20th, with a score of 33.82. That put it just behind broccoli and just ahead of Brussels sprouts, and well ahead of several well known produce picks that didn’t qualify at all, such as blueberries and raspberries.
Leafy greens like watercress and spinach took the top spots. Among orange vegetables in the study, pumpkin was the one that made the top 20.
What pumpkin fiber does in your gut
Pumpkin fiber works much like fiber from other vegetables. Mayo Clinic explains that soluble fiber dissolves in water to form a gel like material, while insoluble fiber helps material move through your digestive system.
Together, fiber adds weight and size to stool and softens it, which makes it easier to pass and lowers the chance of constipation. Mayo also notes that high fiber foods tend to be more filling, and a cup of pumpkin brings real volume for only 83 calories.
A full cup of canned pumpkin is a big jump if your usual diet is low in fiber. Mayo Clinic suggests adding fiber gradually over a few weeks and drinking plenty of water, since a sudden increase can cause gas, bloating and cramping.
If your gut prefers a gentler pace, our guides take you through raising your fiber a little at a time.
Pumpkin seeds: whole or hulled matters
The seeds tell their own fiber story. The Dietary Guidelines list an ounce of whole roasted pumpkin seeds at 5.2 grams of fiber for 126 calories.
Hulled green kernels, often sold as pepitas, are much lower, at about 1.7 grams per ounce in USDA’s data. The gap comes down to the pale outer shell, which hulled kernels leave behind.
If you scoop seeds from a fresh pumpkin, roasting them whole keeps that shell and its fiber. A sprinkle over a bowl of pumpkin soup stacks two sources in one dish.
A quick checklist for using a can of pumpkin
- Check that the label lists only pumpkin, not pumpkin pie mix
- Stir half a cup into chili or black bean soup for about 3.6 extra grams of fiber
- Blend it into pasta sauce or mac and cheese for color and body
- Swirl a few spoonfuls into oatmeal with cinnamon
- Add it to smoothies along with a handful of oats
- Freeze leftover puree in half cup portions so none of the can goes to waste
Want more cozy fall recipes built around pumpkin? Our recipe eBooks are full of easy, high fiber meals.
Mayo Clinic suggests 21 to 25 grams of fiber a day for women and 30 to 38 grams for men. One cup of canned pumpkin covers about 28 to 34% of a woman’s target and 19 to 24% of a man’s.
What the research still can’t tell you
The CDC powerhouse ranking is a helpful snapshot, but its authors were clear about its limits. Scores were based on raw nutrient data, so they don’t reflect canned or cooked pumpkin, which USDA shows can differ a great deal.
The ranking also left out phytochemicals, the natural plant compounds such as carotenoids that may matter for health, and the link between these scores and actual health outcomes hasn’t been tested yet.
As nutrient density tools are refined, canned and cooked forms could be scored on their own. For now, the USDA numbers make the practical choice clear: for fiber, plain canned pumpkin is the form to buy.
Pumpkin fiber questions
Is canned pumpkin high in fiber?
Yes. A cup of plain canned pumpkin has about 7.1 grams of fiber, roughly 25% of the 28 gram Daily Value, for 83 calories.
How much fiber is in fresh pumpkin?
Not much. A cup of raw pumpkin cubes has about 0.6 grams, and a cup of boiled, mashed fresh pumpkin has about 2.7 grams, according to USDA.
Is pumpkin good for constipation?
It can help. Mayo Clinic explains that fiber softens stool and adds bulk, and a cup of canned pumpkin supplies about 7 grams, so build up slowly and drink water.
Do pumpkin seeds have fiber?
Yes, especially whole seeds. An ounce of whole roasted pumpkin seeds has about 5.2 grams of fiber, while hulled pepitas have about 1.7 grams per ounce.
How many carbs are in pumpkin?
A cup of plain canned pumpkin has about 19.8 grams of carbohydrate, including 7.1 grams of fiber and 8.1 grams of sugar, for roughly 12.7 grams of net carbs.
How much vitamin A is in pumpkin?
A lot. A cup of canned pumpkin has about 1,906 mcg RAE of vitamin A, more than twice the 900 mcg Daily Value.
Is pumpkin a nutrient dense vegetable?
Yes. A CDC published study ranked pumpkin 20th of 41 powerhouse fruits and vegetables, just ahead of Brussels sprouts.
Sources
- USDA Agricultural Research Service. FoodData Central: SR Legacy Pumpkin, raw (168448); Pumpkin, cooked, boiled, drained, without salt (168449); Pumpkin, canned, without salt (168450); squash and pumpkin seed records. 2019. fdc.nal.usda.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. dietaryguidelines.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. fda.gov
- Di Noia J. “Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach.” Preventing Chronic Disease, CDC. 2014. cdc.gov
- Mayo Clinic Staff. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic. 2025. mayoclinic.org
