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Pumpkin seeds calories and nutrition facts
100 grams of pumpkin seeds contains 559 calories, with 30.2 g of protein, 10.7 g of carbohydrate and 49.1 g of fat. It provides 6 g of fiber and 1.4 g of sugar per 100 g. Most of its calories come from fat.
Pumpkin seeds pack real protein for a seed — nearly 30 g per 100 g — along with the fat that makes all seeds dense. A 28 g handful on a salad adds crunch for about 160 calories. Roasting your own from a Halloween pumpkin is the cheapest version; the salt is up to you.
Where the calories come from
Protein 20% Carbs 7% Fat 73%
How pumpkin seeds compares
Per 100 g, against the closest nuts & seeds in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin seeds | 559 kcal | 30.2 g | 10.7 g | 49.1 g |
| Hemp seeds | 553 kcal | 31.6 g | 8.7 g | 48.8 g |
| Hulled hemp seed | 553 kcal | 31.6 g | 8.7 g | 48.8 g |
| Pumpkin and squash seed kernel, roasted | 574 kcal | 29.8 g | 14.7 g | 49.1 g |
| Watermelon seed kernels, dried | 557 kcal | 28.3 g | 15.3 g | 47.4 g |
Same food, different preparation
| Preparation | Calories | Protein | Fat |
|---|---|---|---|
| Pumpkin seeds (typical) | 559 kcal | 30.2 g | 49.1 g |
| Roasted pumpkin seeds (roasted) | 574 kcal | 29.8 g | 47.4 g |
Per 100 g. Water loss in cooking concentrates calories; added fat in frying adds its own.
Nutrition facts for pumpkin seeds
| Nutrient | Per 100 g | Per 1 oz |
|---|---|---|
| Calories | 559 kcal | 156.5 kcal |
| Protein | 30.2 g | 8.5 g |
| Carbohydrate | 10.7 g | 3 g |
| Fat | 49.1 g | 13.7 g |
| Fiber | 6 g | 1.7 g |
| Sugar | 1.4 g | 0.4 g |
| Saturated fat | 8.7 g | 2.4 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for pumpkin seeds — per 100 g and per portion.
Vitamins and minerals in pumpkin seeds
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 4.5 mg | 197% |
| Copper | 1.3 mg | 149% |
| Magnesium | 592 mg | 141% |
| Phosphorus | 1233 mg | 99% |
| Zinc | 7.8 mg | 71% |
| Iron | 8.8 mg | 49% |
| Niacin (B3) | 5 mg | 31% |
| Thiamin (B1) | 0.27 mg | 23% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common pumpkin seeds servings
How many calories in a portion of pumpkin seeds — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 156.5 kcal | 8.5 g | 3 g | 13.7 g |
| 100 g (100 g) | 559 kcal | 30 g | 11 g | 49 g |
| 1 cup (129 g) | 721 kcal | 39 g | 14 g | 63 g |
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Frequently asked questions
How many calories are in pumpkin seeds?
Pumpkin seeds has 559 calories per 100 grams. A typical serving of 1 oz (28 g) has about 156.5 calories.
How much protein is in pumpkin seeds?
Pumpkin seeds contains 30.2 g of protein per 100 g, or about 8.5 g per 1 oz.
How much sugar is in pumpkin seeds?
Pumpkin seeds contains 1.4 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is pumpkin seeds a good source of protein?
Pumpkin seeds provides 30.2 g of protein per 100 g — about 20% of its calories come from protein.
How much fiber does pumpkin seeds have?
Pumpkin seeds has 6 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these pumpkin seeds calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #170556 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
