[{"data":1,"prerenderedAt":311},["ShallowReactive",2],{"blog-en-pumpkin-calories-and-benefits":3},{"_path":4,"_dir":5,"_draft":6,"_partial":6,"_locale":7,"title":8,"description":9,"slug":10,"date":11,"cover":12,"category":13,"tags":14,"translationSlug":20,"body":21,"_type":305,"_id":306,"_source":307,"_file":308,"_stem":309,"_extension":310},"\u002Fen\u002Fblog\u002F2026-09-03-pumpkin-calories-and-benefits","blog",false,"","Pumpkin: calories, macros and benefits (the autumn cheat code in a deficit)","How many calories are in pumpkin, its macros and benefits — fiber, beta-carotene, potassium. Why pumpkin is three times lighter than potato, where the catch hides (cream, pie, latte) and how to cook it in a deficit for volume and fullness at almost no calories.","pumpkin-calories-and-benefits","2026-09-03","\u002Fblog\u002Fimages\u002Fpumpkin-calories-and-benefits\u002Fcover.jpg","food-breakdown",[15,16,17,18,19],"pumpkin","autumn","calories","deficit","vegetables","tykva-kalorii-i-polza",{"type":22,"children":23,"toc":297},"root",[24,41,48,53,99,111,117,160,165,171,176,209,214,220,263,268,274,279,292],{"type":25,"tag":26,"props":27,"children":28},"element","p",{},[29,32,39],{"type":30,"value":31},"text","On Tuesday we called pumpkin the autumn champion in our ",{"type":25,"tag":33,"props":34,"children":36},"a",{"href":35},"\u002Fen\u002Fblog\u002Fautumn-foods-in-a-deficit",[37],{"type":30,"value":38},"roundup of seasonal foods",{"type":30,"value":40}," — today let's break down why. It's one of the \"cheapest\" foods calorie-wise while still being filling and sweetish: an ideal combination for a deficit.",{"type":25,"tag":42,"props":43,"children":45},"h2",{"id":44},"calories-and-macros",[46],{"type":30,"value":47},"Calories and macros",{"type":25,"tag":26,"props":49,"children":50},{},[51],{"type":30,"value":52},"Per 100 g of raw pumpkin:",{"type":25,"tag":54,"props":55,"children":56},"ul",{},[57,69,79,89],{"type":25,"tag":58,"props":59,"children":60},"li",{},[61,67],{"type":25,"tag":62,"props":63,"children":64},"strong",{},[65],{"type":30,"value":66},"Calories:",{"type":30,"value":68}," ~25 kcal",{"type":25,"tag":58,"props":70,"children":71},{},[72,77],{"type":25,"tag":62,"props":73,"children":74},{},[75],{"type":30,"value":76},"Protein:",{"type":30,"value":78}," ~1 g",{"type":25,"tag":58,"props":80,"children":81},{},[82,87],{"type":25,"tag":62,"props":83,"children":84},{},[85],{"type":30,"value":86},"Fat:",{"type":30,"value":88}," ~0.1 g",{"type":25,"tag":58,"props":90,"children":91},{},[92,97],{"type":25,"tag":62,"props":93,"children":94},{},[95],{"type":30,"value":96},"Carbs:",{"type":30,"value":98}," ~6 g (a good share of it fiber)",{"type":25,"tag":26,"props":100,"children":101},{},[102,104,109],{"type":30,"value":103},"A 200 g serving of roasted pumpkin is just ",{"type":25,"tag":62,"props":105,"children":106},{},[107],{"type":30,"value":108},"~50 kcal",{"type":30,"value":110},". For comparison: 200 g of potato is ~160 kcal. Pumpkin is three times lighter while filling the plate the same — a great way to \"trick\" your appetite with the same amount of food.",{"type":25,"tag":42,"props":112,"children":114},{"id":113},"what-its-good-for",[115],{"type":30,"value":116},"What it's good for",{"type":25,"tag":54,"props":118,"children":119},{},[120,130,140,150],{"type":25,"tag":58,"props":121,"children":122},{},[123,128],{"type":25,"tag":62,"props":124,"children":125},{},[126],{"type":30,"value":127},"Fiber",{"type":30,"value":129}," — keeps you full for a long time and aids digestion.",{"type":25,"tag":58,"props":131,"children":132},{},[133,138],{"type":25,"tag":62,"props":134,"children":135},{},[136],{"type":30,"value":137},"Beta-carotene",{"type":30,"value":139}," (provitamin A) — that bright orange flesh; good for skin and vision.",{"type":25,"tag":58,"props":141,"children":142},{},[143,148],{"type":25,"tag":62,"props":144,"children":145},{},[146],{"type":30,"value":147},"Potassium",{"type":30,"value":149}," — important for the heart and water balance.",{"type":25,"tag":58,"props":151,"children":152},{},[153,158],{"type":25,"tag":62,"props":154,"children":155},{},[156],{"type":30,"value":157},"~90% water",{"type":30,"value":159}," — hence the large serving size at minimal calories.",{"type":25,"tag":26,"props":161,"children":162},{},[163],{"type":30,"value":164},"In essence pumpkin gives fullness, vitamins and a sweetish taste at almost no calorie \"cost\" — exactly what you want when holding a deficit and feeling the autumn chill.",{"type":25,"tag":42,"props":166,"children":168},{"id":167},"where-the-catch-hides",[169],{"type":30,"value":170},"Where the catch hides",{"type":25,"tag":26,"props":172,"children":173},{},[174],{"type":30,"value":175},"The pumpkin itself is almost free — but what you cook it with isn't:",{"type":25,"tag":54,"props":177,"children":178},{},[179,189,199],{"type":25,"tag":58,"props":180,"children":181},{},[182,187],{"type":25,"tag":62,"props":183,"children":184},{},[185],{"type":30,"value":186},"Pureed soup on cream and butter.",{"type":30,"value":188}," An autumn classic, but cream and butter easily add +200-300 kcal to a serving. The pumpkin in there is 30 kcal; everything else is fat.",{"type":25,"tag":58,"props":190,"children":191},{},[192,197],{"type":25,"tag":62,"props":193,"children":194},{},[195],{"type":30,"value":196},"Pumpkin pie.",{"type":30,"value":198}," That's about flour, sugar and butter, not pumpkin. Calorie-wise it's a full dessert.",{"type":25,"tag":58,"props":200,"children":201},{},[202,207],{"type":25,"tag":62,"props":203,"children":204},{},[205],{"type":30,"value":206},"Pumpkin spice latte with syrup.",{"type":30,"value":208}," 300+ kcal of liquid sugar, with barely any actual pumpkin — just the flavor and color.",{"type":25,"tag":26,"props":210,"children":211},{},[212],{"type":30,"value":213},"Simple rule: pumpkin in a deficit is almost always a win; the downside starts where cream, sugar and flour get added to it.",{"type":25,"tag":42,"props":215,"children":217},{"id":216},"how-to-eat-pumpkin-in-a-deficit",[218],{"type":30,"value":219},"How to eat pumpkin in a deficit",{"type":25,"tag":54,"props":221,"children":222},{},[223,233,243,253],{"type":25,"tag":58,"props":224,"children":225},{},[226,231],{"type":25,"tag":62,"props":227,"children":228},{},[229],{"type":30,"value":230},"Roast it in wedges without sugar or honey",{"type":30,"value":232}," — pumpkin is sweet on its own and needs no add-on (as in the photo above). Oil in a thin layer or a spritz, not poured.",{"type":25,"tag":58,"props":234,"children":235},{},[236,241],{"type":25,"tag":62,"props":237,"children":238},{},[239],{"type":30,"value":240},"Make pureed soup on broth",{"type":30,"value":242},", not cream; for creaminess add more pumpkin or a little potato, not fat.",{"type":25,"tag":58,"props":244,"children":245},{},[246,251],{"type":25,"tag":62,"props":247,"children":248},{},[249],{"type":30,"value":250},"Add it to porridge or stew",{"type":30,"value":252}," — it brings sweetness and volume at almost no calories.",{"type":25,"tag":58,"props":254,"children":255},{},[256,261],{"type":25,"tag":62,"props":257,"children":258},{},[259],{"type":30,"value":260},"Swap it for part of the side",{"type":30,"value":262}," — instead of potato or buttery mash.",{"type":25,"tag":26,"props":264,"children":265},{},[266],{"type":30,"value":267},"The sweetish taste covers a dessert craving well — essentially an autumn \"cheat code\": it feels like something sweet, but costs almost nothing calorie-wise.",{"type":25,"tag":42,"props":269,"children":271},{"id":270},"takeaway",[272],{"type":30,"value":273},"Takeaway",{"type":25,"tag":26,"props":275,"children":276},{},[277],{"type":30,"value":278},"Pumpkin is one of the most cost-effective foods in a deficit: ~25 kcal per 100 g, plenty of fiber and beta-carotene, three times lighter than potato. Eat it roasted or in a broth-based soup and you get warm, filling, sweetish food at almost no calories. And the calories come not from the pumpkin but from the cream, sugar and flour around it.",{"type":25,"tag":26,"props":280,"children":281},{},[282,284,290],{"type":30,"value":283},"In ",{"type":25,"tag":33,"props":285,"children":287},{"href":286},"\u002F",[288],{"type":30,"value":289},"NutriApp",{"type":30,"value":291}," you can build a pumpkin soup or bake and see what the add-ons really cost — the pumpkin itself almost always stays a win.",{"type":25,"tag":26,"props":293,"children":294},{},[295],{"type":30,"value":296},"So how do you like pumpkin — roasted, in soup, or not a fan at all? Share it in the VK discussion.",{"title":7,"searchDepth":298,"depth":298,"links":299},2,[300,301,302,303,304],{"id":44,"depth":298,"text":47},{"id":113,"depth":298,"text":116},{"id":167,"depth":298,"text":170},{"id":216,"depth":298,"text":219},{"id":270,"depth":298,"text":273},"markdown","content:en:blog:2026-09-03-pumpkin-calories-and-benefits.md","content","en\u002Fblog\u002F2026-09-03-pumpkin-calories-and-benefits.md","en\u002Fblog\u002F2026-09-03-pumpkin-calories-and-benefits","md",1788439137945]