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Pumpkin: Fiber Breakdown, Calories, and Daily Value

Soft pectin and fine fibers are gentle on the stomach, while beta-carotene supports the gut lining. Great fiber profile and a very low glycemic load.

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🌿 1 serving baked pumpkin (~150 g / 5.3 oz)

Vegetables

🌿 Dietary Fiber

1 serving baked pumpkin (~150 g / 5.3 oz) 2.2 g

Soluble

1.2 g (55%)

Insoluble

1.0 g (45%)

Per 100g: 1.5 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving baked pumpkin (~150 g / 5.3 oz) 39.0 kcal

Per 100g: 26.0 kcal

Just 26 kcal per 100 g: high in water, low in calories, and rich in beta-carotene (up to about 3,100 mcg per 100 g).

⚡ Glycemic Index (GI)

1 serving baked pumpkin (~150 g / 5.3 oz) 65 (medium GI; GL ~3.2)

Per 100g: 65

GI 65 is medium, but a 150 g serving has a glycemic load of only ~3.2, so it rarely causes sharp sugar spikes.

💡 Popular Pumpkin and Winter Squash Varieties

Fiber is fairly uniform (~1.5 g per 100 g), but varieties vary in texture and sweetness: kabocha is dense and low-FODMAP, while butternut is softer.

🎃 Kabocha / Kent (Japanese pumpkin): Exceptionally mild and comforting for sensitive stomachs; widely enjoyed in generous portions up to 350 g (~12 oz).

🍐 Butternut squash: Rich in soft pectin; best enjoyed in modest 45–60 g (~1.6–2.1 oz) portions if you are mindful of fermentable oligo-sugars.

🌾 Classic garden pumpkin: Sweet and juicy; about 1.5 g fiber per 100 g, with pectin and fine cellulose.

✨ For a delicate stomach, choose baked pumpkin and pay attention to the variety; for everyday meals, pick fresh, high-quality flesh.

⚡ Quick Fiber Calculator (Pumpkin)

One click, no registration

1 port

🟢 You ate 2.2 g of fiber — that is 7% of your daily norm (30 g)!

How Fiber and Nutrients in Pumpkin Support Daily Wellness

How Pumpkin Helps with Weight Management

Pumpkin is high-volume and low-calorie: water and soft pectin help you feel full, and a 150 g serving has a glycemic load of only ~3.2, so sharp sugar spikes are unlikely.

Satiety Score

★ ★ ★ ☆ ☆ 3.8 / 5.0

Moderate fullness from water, volume, and soft pectin

Caloric Density 26 kcal

Very low calorie density

How Pumpkin Affects Digestion and Gut Comfort

Soft pectin and fine fibers support digestion without harsh irritation; with regular intake and enough water, bowel movements may become more comfortable.

Stomach «Softness» Scale

Irritating 8 / 10 (usually comfortable; check variety with digestive sensitivity) Ideal

GI Stimulation Score 🌿 Gentle Gut Rhythm pH 5.0–5.5, delicate fibers, and zero coarse lignin provide smooth, irritation-free transit for delicate stomachs.

Pectin, Butyrate, and a Glycemic Shield

🩸 Feeds the Microbiome
Good bacteria in your colon ferment soluble pectin and make short-chain fatty acids that feed the gut lining.

🛡️ Supports the Gut Lining
Butyrate, one of those short-chain fatty acids, feeds gut lining cells and helps strengthen the protective barrier; pumpkin beta-carotene also supports cell renewal.

🌿 Glycemic Shield
Fiber and water slow carb absorption, and the 150 g serving has a glycemic load of only ~3.2 — very low.

Prebiotic value

Fiber 2.2 g Pectin ~55%

Feeds friendly bacteria

Glycemic buffer 🛡️ Low GL (~3.2) at a medium GI No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Pumpkin

🥗 Raw form

Fresh Pumpkin (Maximum Freshness and Texture)

Whole Structure: Raw flesh needs more chewing and gives a firmer texture.
Vitamin Profile: Some heat-sensitive nutrients stay intact, but beta-carotene from raw pumpkin is absorbed less efficiently.
Slower Breakdown: Fiber and water slow digestion, but raw pumpkin may be harder on sensitive digestion.

🔥 Thermal processing

After Cooking

Pectin Softens: Heating softens cell walls and pectin, reducing strain on digestion.
Better Nutrient Availability: Cooking makes beta-carotene and other carotenoids easier for your body to use.
Easy to Digest: Baked or steamed pumpkin is a soothing, comforting choice when your digestive tract needs a light, restful meal.

Culinary Constructor & Alternatives

Best Food Combinations with Pumpkin

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Cozy Dinner

Cozy pumpkin soup with toasted seeds

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Pumpkin Ingredient

+2.2 g

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Pumpkin Seeds Ingredient

+2.0 g

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Carrot Ingredient

+2.8 g

🟢 Total in plate: 7.0 g of fiber (23% of norm)

💡 Quick prep: Blend baked pumpkin and carrot, then top with toasted pumpkin seeds for crunch and healthy fats.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥗 Beet 2.8 g / 100g 🌶️ Bell Pepper 2.5 g / 100g 🥦 Broccoli 2.6 g / 100g 🥕 Carrot 2.8 g / 100g