Pumpkin
Low GI
GL 3.5 per cup (116 g) · GL 3 per 100 g
- Low caloric density
- Low fiber density
Pumpkin has a glycemic index of 51 (Low). One cup (116 g) adds a glycemic load of 3.5.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #168448 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 0.5 per 100 g It has a lower glycemic index and fewer net carbohydrates, making it more blood-sugar friendly.
Zucchini - GL 1 per 100 g It provides significantly more fiber and nutrients while maintaining a lower glycemic impact than pumpkin.
Cauliflower - GL 1 per 100 g It offers a much higher fiber-to-carbohydrate ratio, which helps blunt any potential insulin response.
Broccoli
Forms of Pumpkin
- GI 51 · GL 3 per 100 g boiled
Boiled Pumpkin - Cooked pumpkinGI 65 · GL 3 per 100 g cooked
- GI 65 · GL 3 per 100 g steamed
Steamed Pumpkin - Baked pumpkinGI 65 · GL 6 per 100 g baked
- GI 55 · GL 6 per 100 g pickled
Pickled pumpkin - Roasted pumpkinGI 65 · GL 10 per 100 g roasted
- GI 40 · GL 15 per 100 g dried
Dried pumpkin
Logi · Manage Insulin Resistance
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Pumpkin is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, (1" cubes) | 116 g | 3.5 |
Nutrition Facts (per 100g)
per 100g
| Calories | 26 kcal |
| Carbohydrates | 6.5 g |
| Sugars (Total) | 2.8 g |
| Natural | 2.8 g |
| Added | 0 g |
| Fiber | 0.5 g |
| Soluble | 0.2 g |
| Insoluble | 0.3 g |
| Protein | 1 g |
| Fat | 0.1 g |
| Saturated | 0.02 g |
| Unsaturated | 0.08 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- Low caloric density
- Very low glycemic load
- High water content
- Low fiber density
- Moderate glycemic index
Allergens
No EU-14 allergen listed
Recipes with Pumpkin
Frequently Asked Questions
What is the glycemic index of Pumpkin?
Pumpkin has a glycemic index of 51 (Low). One cup (116 g) has a glycemic load of 3.5; per 100 g the glycemic load is 3.
Is Pumpkin good for people with insulin resistance?
Pumpkin has a low glycemic index (51), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Pumpkin has the lowest glycemic load?
Pumpkin has the lowest glycemic load of all forms of Pumpkin in this database (3 per 100 g).
Check Pumpkin in the Logi app, with your portion.
