Pumpkin is often celebrated for its vitamin A and fiber, but it also contributes a modest amount of iron — an essential mineral that supports oxygen transport, energy production, and immune function. While pumpkin flesh contains roughly 1.4 mg of iron per 100 grams when raw, roasted pumpkin seeds pack a much stronger punch at nearly 8.8 mg per 100 grams. That difference matters when you’re tracking your daily intake.
This calculator makes it easy to estimate exactly how much iron you’re getting from any serving of pumpkin — whether it’s raw cubes, cooked flesh, canned puree, or roasted seeds. Simply enter your portion size, choose the form of pumpkin, and select your daily reference value to see both the absolute iron content and the percentage of your daily needs covered.
Whether you’re meal planning for a plant-based diet, monitoring iron for anemia prevention, or just curious about your favorite fall food, this tool gives you a quick, accurate answer in seconds.
🎃 Pumpkin Iron Calculator
How to Use This Tool
Enter the amount of pumpkin you plan to eat, select the unit (grams, ounces, or cups), and choose the form — raw flesh, cooked flesh, canned puree, or roasted seeds. Then pick your daily reference value (adult male, adult female, pregnancy, or child). Click Calculate Iron to see the total iron in milligrams and the percentage of your daily needs. Use the preset buttons for quick common servings.
For the most accurate results, weigh your pumpkin in grams if possible. If you're using cups, the calculator applies typical density conversions (see the reference table below). You can also use the quick-fill buttons to instantly load common serving sizes like 100 g, 1 cup, or 1 oz.
How It Works
The calculator uses standard USDA nutrient data for iron content per 100 grams. For cup measurements, it converts cups to grams using typical densities: raw pumpkin ~116 g/cup, cooked ~245 g/cup, canned ~245 g/cup, and roasted seeds ~64 g/cup. The iron content is then scaled proportionally: iron (mg) = (grams / 100) × iron per 100 g.
Daily values are based on the FDA's recommended dietary allowances: 8 mg for adult men, 18 mg for adult women, 27 mg during pregnancy, and 10 mg for children. The percentage of daily value is calculated as (iron / DV) × 100.
Note: Iron values are averages and can vary slightly by variety, growing conditions, and preparation method. The USDA FoodData Central database is the primary source for these figures.
Reference Table
| Pumpkin Form | Iron per 100 g | Approx. grams per cup |
|---|---|---|
| Raw flesh | 1.4 mg | 116 g |
| Cooked flesh | 0.9 mg | 245 g |
| Canned puree | 1.4 mg | 245 g |
| Roasted seeds | 8.8 mg | 64 g |
These values are based on USDA FoodData Central entries for raw pumpkin, boiled pumpkin, canned pumpkin, and roasted pumpkin seeds. The gram-per-cup figures are typical packing densities; actual values may vary with how tightly the cup is packed.
Worked Examples
Example 1: 1 cup of roasted pumpkin seeds (64 g) contains 8.8 mg iron per 100 g, so 64 g gives 64/100 × 8.8 = 5.63 mg. For an adult female (18 mg DV), that's 31.3% of daily needs.
Example 2: 200 g of cooked pumpkin (0.9 mg/100g) provides 1.8 mg iron — about 10% of an adult male's 8 mg DV.
Example 3: A ½ cup serving of canned puree (about 122.5 g) contains 122.5/100 × 1.4 = 1.72 mg iron. For a child with a 10 mg DV, that's 17.2% of the daily value.
Tips & Best Practices
Pair iron-rich pumpkin with vitamin C (like citrus or bell peppers) to enhance absorption. Avoid drinking coffee or tea right after meals, as tannins can inhibit iron uptake. If you're tracking iron for anemia, consult a healthcare provider for personalized advice.
Roasted pumpkin seeds are a convenient snack, but note that they are calorie-dense — a cup provides over 400 calories. For iron without the extra calories, consider pumpkin flesh or canned puree in soups and stews.
Frequently Asked Questions
Is pumpkin a good source of iron? Pumpkin flesh is moderate, but seeds are excellent — providing about 8.8 mg per 100 g, which is more than many meats.
Does cooking affect iron content? Cooking can slightly reduce iron due to leaching, but the change is usually small. The values here reflect typical cooked forms.
Can I use this for canned pumpkin? Yes, canned puree is included and has similar iron to raw flesh.
Why do daily values differ? Iron needs vary by age, sex, and life stage. The calculator uses standard FDA reference values.
How does pumpkin compare to other iron sources? While pumpkin seeds are rich, they contain phytates that can reduce absorption. Soaking or roasting seeds can help improve iron bioavailability.