EatSeeNutrition information: pumpkin seeds
| Nutrient | Carbs 100 g | % RI* | 1 tablespoon (10 g) |
|---|---|---|---|
| Energy | 559 kcal2339 kJ | 28% | 56 kcal234 kJ |
| Fat | 49.1 g | 70% | 4.9 g |
| of which saturated fatty acids | 8.7 g | 43% | 0.9 g |
| Carbs | 4.7 g | 2% | 0.5 g |
| of which sugars | 1.4 g | 2% | 0.1 g |
| Fiber | 6 g | - | 0.6 g |
| Protein | 30.2 g | 60% | 3 g |
| Salt | 0.02 g | 0% | <0.01 g |
| Water | 5.2 g | - | 0.5 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in pumpkin seeds?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon10 g | 56 kcal | 3 g | 0.5 g | 4.9 g |
| Handful30 g | 168 kcal | 9.1 g | 1.4 g | 14.7 g |
| 100 g | 559 kcal | 30.2 g | 4.7 g | 49.1 g |
Vitamins and minerals
In 100 g of pumpkin seeds, the most abundant nutrients are phosphorus (176% of the NRV), magnesium (158%), and zinc (78%). We show nutrients that provide at least 2% of the NRV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 809 mg | 40% |
| Calcium | 46 mg | 6% |
| Magnesium | 592 mg | 158% |
| Phosphorus | 1233 mg | 176% |
| Iron | 8.8 mg | 63% |
| Zinc | 7.8 mg | 78% |
| Selenium | 9.4 µg | 17% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin B1 (thiamin) | 0.27 mg | 25% |
| Vitamin B2 (riboflavin) | 0.15 mg | 11% |
| Vitamin B3 (niacin) | 5 mg | 31% |
| Vitamin B6 | 0.14 mg | 10% |
| Folate | 58 µg | 29% |
| Vitamin E | 2.2 mg | 18% |
| Vitamin K | 7.3 µg | 10% |
Pumpkin seeds compared with other foods
Pumpkin seeds have more calories per 100 g than 27% of the nuts and seeds in our calorie chart. Here are foods in the nuts, seeds, and kernels category with a similar calorie content (kcal per 100 g):
- Chia seeds486 kcal
- Flaxseed534 kcal
- Cashews553 kcal
- Pumpkin seeds559 kcal
- Roasted salted pistachios569 kcal
- Almonds579 kcal
- Shelled sunflower seeds584 kcal
- Roasted unsalted peanuts587 kcal
- Roasted salted peanuts587 kcal
Pumpkin seeds in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan - day 6: sandwiches with green pea spread and radishes
- 1500 kcal meal plan - day 7: pumpkin soup with red lentils and seeds
- 1800 kcal meal plan - day 1: creamy cauliflower soup with Parmesan and pumpkin seeds
- 2000 kcal meal plan - day 7: homemade nut and dried apricot mix
Recipes with this ingredient
- Roasted pumpkin seeds with soy sauce - about 170 kcal per serving
- Creamy pumpkin soup with red lentils and seeds - about 551 kcal per serving
- Homemade nut and apricot mix - about 213 kcal per serving
- Sandwiches with green pea spread and radishes - about 420 kcal per serving
- Creamy cauliflower soup with Parmesan and pumpkin seeds – about 363 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Seeds, pumpkin and squash seed kernels, dried” (NDB 12014). Polish names and servings: EatSee editorial team. Values are estimates and vary by variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we compile our calorie chart.