Five pumpkin recipes with calories and macros per serving
A serving of roasted pumpkin in this collection contains about 81 calories; a serving of pumpkin oatmeal contains 229. The recipe and portion size account for the difference. Every ingredient, including oil, is counted below.
The ingredients used for these calculations
Pumpkin weights refer to peeled flesh without seeds or the fibrous centre. Weigh chickpeas after cooking and draining, but weigh oats dry. The egg weight for the pancakes excludes shells. The weight of a whole pumpkin from the shop includes parts you will discard during preparation.
Calculations use USDA FoodData Central and the linked entries below. Calories and macros are per 100 g. These are reference values for the selected foods; you can substitute the label values for your own oats or oil.
| Ingredient | Calories | Protein, g | Fat, g | Carbohydrates, g |
|---|---|---|---|---|
| Raw pumpkin | 26 | 1 | 0.1 | 6.5 |
| Dry oats | 379 | 13.15 | 6.52 | 67.7 |
| Cooked chickpeas | 164 | 8.86 | 2.59 | 27.42 |
| Raw whole egg | 143 | 12.56 | 9.51 | 0.72 |
| Olive oil | 884 | 0 | 100 | 0 |
| Romaine lettuce | 17 | 1.23 | 0.3 | 3.29 |
Divide each dish into equal shares. No finished weight is promised: it depends on how much water evaporates. The calculations include all listed ingredients that go into the portions. If some oil remains in the pan, the estimate will be slightly high.
1. Roasted pumpkin: three servings of 81 calories
Use 600 g pumpkin flesh, 10 g olive oil and salt to taste. Cut the pumpkin into cubes about 2 cm wide, toss with the oil in a bowl and spread in a single layer. Roast at 200 °C for approximately 25–35 minutes, until a fork slides into the pieces easily. Timing depends on your oven and the size of the cubes.
Transfer everything to a bowl, mix and divide into three equal servings. The whole dish contains 244 calories. Each serving provides about 81 calories, 2 g protein, 3.5 g fat and 13 g carbohydrates. Weighing oil directly into a bowl on a tared scale helps you account for the amount you actually use.
2. Pumpkin and chickpea soup: four servings of 137 calories
You need 500 g pumpkin flesh, 200 g cooked chickpeas, 10 g olive oil, 600 g water and salt. Chop the pumpkin, cover with the water and simmer with the lid on until soft, approximately 15–20 minutes. Add the chickpeas, heat through and blend. Stir the oil into the finished soup and season.
Divide into four equal portions. The pot contains about 546 calories; each serving contains 137 calories, 5.7 g protein, 3.9 g fat and 21.8 g carbohydrates. Add water if you prefer a thinner soup. The total calories stay the same while the serving weight increases. Count cream, croutons or seeds separately if you add them at the table.
3. Pumpkin oatmeal: two servings of 229 calories
For two servings, use 300 g pumpkin flesh, 100 g dry oats and 500 g water. Grate or finely chop the pumpkin and simmer it in the water for about 10 minutes. Add the oats and cook for the time shown on their package, stirring. Divide the finished oatmeal equally.
The entire recipe contains 457 calories. Each serving provides about 229 calories, 8.1 g protein, 3.4 g fat and 43.6 g carbohydrates. These values are for oatmeal made with water. If you use milk, record its weight and label values; sugar, honey and butter also need separate entries. Choosing the correct grain entry is covered in our oatmeal guide.
4. Pumpkin pancakes: four servings of 172 calories
Combine 300 g finely grated pumpkin, 100 g oats ground into flour and 100 g egg without shells. Season with salt and leave for 10 minutes. Measure 10 g oil for the entire batch. Spoon small pancakes into a heated pan and cook over moderate heat, turning, until the centres have set. If the outside darkens too quickly, reduce the heat and cover the pan.
The batch contains 688 calories. Divide the finished pancakes into four equal portions by weight. Each contains about 172 calories, 7.2 g protein, 6.6 g fat and 22 g carbohydrates. Sour cream or yogurt served with them is extra. The number of pancakes depends on their size, so three pancakes will not necessarily equal a quarter of the recipe.
5. Roasted pumpkin and chickpea salad: three servings of 194 calories
Use 400 g pumpkin flesh, 200 g cooked chickpeas, 100 g romaine lettuce and 15 g olive oil. Roast the pumpkin on baking paper at 200 °C until tender, approximately 25–35 minutes. Cool slightly and combine with the chickpeas and washed, dried lettuce. Add all the measured oil, season with salt and toss.
Divide into three equal servings. The whole salad contains about 582 calories; each serving contains 194 calories, 7.7 g protein, 7 g fat and 28 g carbohydrates. The oil is already included. Additional dressing changes the figures. Distribute the chickpeas and pumpkin evenly between plates: equal salad weights alone do not guarantee equal ingredients.
Adjusting a recipe for your own portion
Multiply each ingredient's value per 100 g by its weight and divide by 100. Add the results. For roasted pumpkin: 600 × 26 ÷ 100 + 10 × 884 ÷ 100 = 244.4 calories. Calculate protein, fat and carbohydrates in the same way.
For unequal servings, weigh the finished dish without its container. Suppose the roasted pumpkin weighs 480 g after cooking: this is a hypothetical yield, not a standard for the recipe. A 160 g portion would contain one third of 244.4 calories. The method is explained in our guide to homemade food. Save the ingredient list with the recipe, then update the actual weights the next time you cook.
Frequently asked questions
- How many calories are in roasted pumpkin?
- This recipe uses 600 g peeled pumpkin and 10 g oil for about 244 calories in the whole dish, or 81 in one third. Calories per 100 g depend on its finished weight.
- Should I weigh pumpkin with the skin?
- These recipes use the weight of edible flesh after removing the skin, seeds and fibrous centre.
- Does the soup calculation include cream?
- No. The recipe uses water, chickpeas and olive oil. Count cream and other additions separately by their weight and label values.
- How do I calculate unequal servings?
- Divide total recipe calories by the actual weight of the finished food and multiply by your serving weight. Use the same method for macros.
Read next
- How to count calories in homemade food — Processed foods are counted by the label, and restaurant meals by a reference guide.
- How many calories are in oatmeal: with water, with milk and with toppings — A bowl of oatmeal made with water from 50 g of oats is about 190 kcal, and with 3.
- How to determine portion size without a scale — Portion weight is the most inaccurate variable in any calculation, including analysis by photo.
This article is for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.
Figures from regulations, guidelines and studies are given as they stood when this article was prepared and may since have changed; check them against the primary sources. This article is not advertising, an offer, or individual advice, and neither the author nor the site owner is responsible for decisions taken on the basis of it.