Vegetable

How much fiber is in pumpkin (canned)?

Pumpkin (Canned) has 3.6 g of fiber per 1/2 cup (122 g). That is 13% of the daily value and a good amount for a vegetable.

3.6g

per 1/2 cup

per 100 g

13%

daily value

#10of 60

vegetables

Soluble vs insoluble

Soluble 1.3g 36% Insoluble 2.3g 64%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About pumpkin (canned) and fiber

Canned pumpkin is pure cooked pumpkin puree, and a half cup gives 3.6 grams of fiber with a good soluble share. Check that the can is not pie filling, which adds sugar.

Counts toward plant diversityLow FODMAP at this serving

How pumpkin (canned) compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Sweet Potato	1 medium	3.8 g	3.3 g	14%
Swiss Chard	1 cup cooked	3.7 g	2.1 g	13%
Potato with Skin	1 medium	3.6 g	2.4 g	13%
Pumpkin (Canned)	1/2 cup	3.6 g	3 g	13%
Brussels Sprouts	1 cup	3.3 g	3.8 g	12%
Sun-Dried Tomatoes	1/4 cup	3.3 g	12.2 g	12%
Grape Tomatoes	1 cup	3.2 g	2.1 g	11%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

7×

servings of pumpkin (canned) to reach 25 g, the adequate intake for adult women

11×

servings of pumpkin (canned) to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for pumpkin (canned)

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Pumpkin, canned, without salt	2.9 g	–	–
Pumpkin, canned, with salt	2.9 g	–	–
Pumpkin, canned, cooked	2.8 g	–	–

Frequently asked questions

How much fiber is in pumpkin (canned)?

1/2 cup of pumpkin (canned), about 122 grams, contains 3.6 grams of dietary fiber. That is 3 grams of fiber per 100 grams and 13% of the 28 gram daily value.

Is pumpkin (canned) high in fiber?

Pumpkin (Canned) is a good source at 3.6 g per serving, ranking 10 of 60 vegetables in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in pumpkin (canned) soluble or insoluble?

About 36% of the fiber in pumpkin (canned) is soluble (1.3 g) and 64% is insoluble (2.3 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of pumpkin (canned) would reach a daily fiber goal?

It would take about 7 servings to reach 25 g (the adequate intake for adult women) and 11 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.