Calories in Pumpkin seeds
Pumpkin seeds contains 559 kcal per 100 g. A typical serving — 1 handful (30 g) — carries about 168 kcal.
The most protein-dense seed — 30% protein — and rich in magnesium and zinc.
Nutrition facts
| Nutrient | Per 100 g | Per serving — 1 handful (30 g) |
|---|---|---|
| Calories | 559 kcal | 168 kcal |
| Protein | 30 g | 9 g |
| Fat | 49 g | 15 g |
| Carbohydrates | 11 g | 3.3 g |
| Fibre | 6 g | 1.8 g |
How much exercise burns one serving?
~42 minutes
~17 minutes
Approximate, for a ~168 kcal serving and a ~70 kg adult (walking ~4 kcal/min, running ~10 kcal/min).
Frequently asked questions
How many calories are in pumpkin seeds?
Pumpkin seeds contains 559 kcal per 100 g. A typical serving — 1 handful (30 g) — carries about 168 kcal.
How much protein, fat and carbohydrate does pumpkin seeds have?
Per 100 g: 30 g protein, 49 g fat and 11 g carbohydrates, of which 6 g fibre. That makes pumpkin seeds a good protein source.
Is pumpkin seeds suitable for a diet?
Carefully — 559 kcal per 100 g is a high calorie density. When dieting, watch the amount: one serving (1 handful (30 g)) is ~168 kcal. The most protein-dense seed — 30% protein — and rich in magnesium and zinc.
How much does one serving of pumpkin seeds weigh?
The typical serving is 1 handful (30 g) — about 30 g, which equals ~168 kcal.
How much exercise burns one serving of pumpkin seeds?
Roughly 42 minutes of brisk walking or 17 minutes of running (approximate, for a ~70 kg adult: walking ~4 kcal/min, running ~10 kcal/min).
More from “Nuts & Seeds”
Values are rounded average reference figures per 100 g/ml (USDA FoodData Central and European food-composition tables). Real values vary with variety, recipe and preparation — the label of a specific product always takes precedence. This information is not medical or dietary advice.