Foods · Nuts and seeds
Calories in pumpkin seeds
Pumpkin seeds: about 559 calories per 100 g. A portion of 1 oz (28 g) has about 159 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 559 | 30.2 g | 10.7 g | 49.1 g |
| 1 cup | 129 g | 721 | 39 g | 13.8 g | 63.3 g |
| 1 oz | 28 g | 159 | 8.6 g | 3 g | 13.9 g |
Where the calories come from
- Protein 20%
- Carbs 7%
- Fat 73%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 559 kcal |
| Protein | 30.2 g |
| Carbohydrate | 10.7 g |
| of which sugars | 1.4 g |
| Fibre | 6 g |
| Fat | 49.1 g |
| of which saturated | 8.7 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
| Potassium | 809 mg |
| Calcium | 46 mg |
| Iron | 8.8 mg |
| Vitamin C | 1.9 mg |
| Water | 5.2 g |
How it compares with other nuts and seeds
Among the 10 nuts and seeds listed on this site, pumpkin seeds ranks number 4 from the lowest in calories per 100 g, and number 1 from the highest in protein per 100 g.
Fewer calories per 100 g
- Flaxseed 534 cal
- Chia seeds 486 cal
- Coconut meat 354 cal
More calories per 100 g
- Pistachios 560 cal
- Cashews 574 cal
- Almonds 579 cal
What 159 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of pumpkin seeds (1 oz, 159 calories) equals about 36 minutes of walking or 17 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Seeds, pumpkin and squash seed kernels, dried”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in pumpkin seeds (1 oz)?
About 159 calories (≈). That is 1 oz (28 g) of pumpkin seeds, using the USDA reference value of 559 calories per 100 g.
How many calories are in 100 grams of pumpkin seeds?
About 559 calories (≈). One ounce (28 g) is about 158 calories.
How much protein is in pumpkin seeds?
30.2 g per 100 g, and about 20% of its calories come from protein (≈). A portion of 1 oz has about 8.6 g.
Source
- USDA FoodData Central, SR Legacy: Seeds, pumpkin and squash seed kernels, dried (FDC ID 170556)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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