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Pumpkin seeds: what to pair it with
Pumpkin seeds brings 559 kcal, 30.2 g protein, 10.7 g carbs, 49.1 g fat and 6.0 g fibre per 100 g. The best partners that complete a 100 g + 100 g plate, with the numbers.
Best partners
| Partner | Combined | Why | Score |
|---|---|---|---|
| Whole-wheat pasta | 36.2 g protein together | brings carbs (g) into range | 3/5 bands |
| Pasta | 36.0 g protein together | brings carbs (g) into range | 3/5 bands |
Pick your own partner
What Pumpkin seeds brings alone
| Macro | Per 100 g | Against the band |
|---|---|---|
| Calories | 559.0 | above the band |
| Protein (g) | 30.2 | inside band |
| Carbs (g) | 10.7 | below the band |
| Fat (g) | 49.1 | above the band |
| Fibre (g) | 6.0 | inside band |
Nutrition page: Pumpkin seeds full nutrition facts.
Source: USDA FoodData Central (via the baked nutrition index) · checked 2026-09-03
Frequently asked questions
What is a good partner for pumpkin seeds?
The pairings below are computed, not curated: the staples that bring the most of the five plate bands into range. For pumpkin seeds the top two are Whole-wheat pasta and Pasta.
Is pumpkin seeds healthy?
That depends on the rest of the plate and your day — a single food is never the question. The bands on this page exist so you can see what a food contributes and what still needs adding.
How were the numbers measured?
They are the baked USDA-family nutrition rows that also power /calories, per 100 g. Cooked where the index says cooked, raw where it says raw.
Pair it, then track it
TempoLife logs the actual grams — both foods, one meal, against your daily targets.