Beans, nuts and seeds
Pumpkin seeds: calories and nutrition
Pumpkin seeds have 574 calories per 100 g. 1 oz of pumpkin seeds (28 g) has 163 calories, 8.5 g of protein, 4.2 g of carbohydrates and 14 g of fat.
Calories
Protein g
Carbs g
Fat g
Protein 19% of caloriesCarbohydrates 9%Fat 71%
At a glance
- Energy-dense: 574 calories per 100 g, so small amounts add up fast.
- Most of its calories (77%) come from fat.
- 6.5 g of fiber per 100 g.
- 788 mg of potassium per 100 g.
Nutrition facts
| Nutrient | Per 100 g | Your portion |
|---|---|---|
| Calories | 574 | |
| Protein | 30 g | g |
| Carbohydrates | 15 g | g |
| Fiber | 6.5 g | g |
| Sugars | 1.3 g | g |
| Fat | 49 g | g |
| Saturated fat | 8.5 g | g |
| Sodium | 18 mg | mg |
| Potassium | 788 mg | mg |
| Calcium | 52 mg | mg |
| Iron | 8.1 mg | mg |
| Vitamin C | 1.8 mg | mg |
| Cholesterol | 0 mg | mg |
Source: USDA FoodData Central, SR Legacy, "Seeds, pumpkin and squash seed kernels, roasted, without salt" (FDC ID 170557). Values are averages and vary by variety, brand and preparation.
Questions
How many calories are in 1 oz of pumpkin seeds?
163 calories (28 g). Per 100 g, pumpkin seeds have 574 calories.
How much protein is in pumpkin seeds?
30 g per 100 g, or 8.5 g in 1 oz of pumpkin seeds.
How many carbs are in pumpkin seeds?
15 g of carbohydrates per 100 g, including 6.5 g of fiber and 1.3 g of sugars.
Similar foods
Almonds: 579 kcalSunflower seeds: 584 kcalPeanuts: 587 kcalPistachios: 560 kcalCashews: 553 kcalHemp seeds: 553 kcalTahini: 595 kcalPeanut butter: 598 kcal
How many calories do I need? · How much protein do I need?
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