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Pumpkin seeds
DriedNuts & Seeds

Pumpkin seeds

Photo: João Jesus / Pexels
Calories
559kcal
Protein
30.23g
Protein / 100 kcal
5.4g
Total fat
49.05g
Values per 100 g edible portion

Pumpkin seeds is a nuts & seeds food. A 100 g edible portion provides 559 calories, 30.2 g of protein, 10.7 g of carbohydrate and 49.1 g of fat. That works out to 5.4 g of protein per 100 calories. By its ingredients it is vegan, gluten-free and dairy-free. All figures are per 100 g and trace to USDA FoodData Central.

Calories from macros605 kcal
  • Protein30.23 g · 20%
  • Carbs10.71 g · 7.1%
  • Fat49.05 g · 72.9%

Where Pumpkin seeds ranks

Nutrition

5.4 g protein / 100 kcal

Energy

  • Energy
    559 kcal

Macronutrients

  • Protein
    30.23 g
    60%
  • Carbohydrate
    10.71 g
    4%
  • Fiber
    6 g
    21%
  • Total sugars
    1.4 g
  • Total fat
    49.05 g
    63%
  • Saturated fat
    8.66 g
    43%

Minerals

  • Sodium
    7 mg
    0%
  • Potassium
    809 mg
    17%
  • Calcium
    46 mg
    4%
  • Iron
    8.82 mg
    49%
  • Magnesium
    592 mg
    141%

Vitamins

  • Vitamin C
    1.9 mg
    2%
  • Vitamin D
    —

% Daily Value based on FDA reference amounts for a general adult diet. Individual needs vary. Missing values are shown as “—”, never zero.

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Compare Pumpkin seeds

Frequently asked questions

How many calories are in Pumpkin seeds?
Pumpkin seeds has 559 calories per 100 g edible portion.
How much protein is in Pumpkin seeds?
Pumpkin seeds has 30.2 g of protein per 100 g edible portion.
How many carbs are in Pumpkin seeds?
Pumpkin seeds has 10.7 g of carbohydrate per 100 g edible portion.
How much fat is in Pumpkin seeds?
Pumpkin seeds has 49.1 g of total fat per 100 g edible portion.
How much fiber is in Pumpkin seeds?
Pumpkin seeds has 6 g of fiber per 100 g edible portion.
How much sugar is in Pumpkin seeds?
Pumpkin seeds has 1.4 g of total sugars per 100 g edible portion.
Is Pumpkin seeds high in protein?
Pumpkin seeds provides 5.4 g of protein per 100 calories — a moderate protein-to-calorie ratio.
Is Pumpkin seeds keto-friendly?
Pumpkin seeds has 10.7 g of carbohydrate per 100 g. Ketogenic diets keep carbs very low, so it can fit a keto plan in modest portions (per 100 g).
Is Pumpkin seeds vegan?
Yes — Pumpkin seeds contains no animal products, so it is vegan.
Is Pumpkin seeds vegetarian?
Yes — Pumpkin seeds is vegetarian.
Is Pumpkin seeds gluten-free?
Yes — Pumpkin seeds contains no gluten-bearing grains.
Is Pumpkin seeds dairy-free?
Yes — Pumpkin seeds contains no milk or dairy ingredients.
What is a serving size of Pumpkin seeds?
A common serving of Pumpkin seeds is 1 undetermined oz (about 28 g). Use the serving selector on this page to see nutrition for any portion.

Educational information only — not medical advice. See our methodology.