Food calories · USDA data
Calories in pumpkin seeds
159 calories
in 1 oz, 28.4 g
- Protein
- 8.6 g
- Carbs
- 3 g
- Fat
- 13.9 g
- Fiber
- 1.7 g
Pumpkin seeds have 159 calories. That is USDA's figure for 1 oz, which weighs 28.4 g. Per 100 g, pumpkin seeds have 559 calories.
Almost all of its calories, 73%, come from fat. It adds 8.6 g of protein, 17% of the 50 g Daily Value.
It takes 18 g of pumpkin seeds to reach 100 calories, which is about 0.6 × 1 oz.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 129 g | 721 | 39 g | 13.8 g | 63.3 g |
| 1 oz | 28.3 g | 158 | 8.6 g | 3 g | 13.9 g |
| 100 g | 100 g | 559 | 30.2 g | 10.7 g | 49.1 g |
Portion weights are USDA's own. Your pumpkin seeds may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 20% of calories (30.2 g per 100 g)
- Carbohydrate: 7% (10.7 g per 100 g, of which 6 g fiber)
- Fat: 73% (49.1 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, cashews has the fewest calories of these four (553 per 100 g) and pistachios the most (572).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin seeds | 559 | 30.2 g | 10.7 g | 49.1 g |
| Cashews | 553 | 18.2 g | 30.2 g | 43.9 g |
| Peanuts | 567 | 25.8 g | 16.1 g | 49.2 g |
| Pistachios | 572 | 21.1 g | 28.3 g | 45.8 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories are in pumpkin seeds?
Pumpkin seeds have 159 calories. USDA weighs 1 oz at 28.4 g, and pumpkin seeds has 559 calories per 100 g.
How much protein do pumpkin seeds have?
1 oz (28.4 g) has 8.6 g of protein, 17% of the 50 g Daily Value. Per 100 g it is 30.2 g.
How many carbs do pumpkin seeds have?
1 oz has 3 g of carbohydrate, including 1.7 g of fiber, and 13.9 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Seeds, pumpkin and squash seed kernels, dried (FDC ID 170556). Values are averages; a packaged food's label may differ.