Calories in Pumpkin seeds
Pumpkin seeds has about 559 calories per 100 g, with 30 g protein, 49 g fat and 11 g carbs.
Quick answer
559 kcal
calories per 100 g
- Protein
- 30 g
- Fat
- 49 g
- Carbs
- 11 g
These are reference values. Ingredients and preparation can change the result.
Macros in Pumpkin seedsServing size calculator
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In your portion
157 kcal
- Protein
- 8.4 g
- Fat
- 13.7 g
- Carbs
- 3.1 g
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| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 28 g | 157 kcal | 8.4 g | 13.7 g | 3.1 g |
| 50 g | 280 kcal | 15 g | 24.5 g | 5.5 g |
| 100 g | 559 kcal | 30 g | 49 g | 11 g |
| 200 g | 1,118 kcal | 60 g | 98 g | 22 g |
Additional nutrients · 100 g
- Fiber
- 6.1 g
- Sugars
- 1.3 g
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change pumpkin seeds calories quickly.
FAQ
How many calories are in pumpkin seeds?
Pumpkin seeds has about 559 calories per 100 g. A typical serving (28 g) has about 157 calories.
How much protein is in pumpkin seeds?
Pumpkin seeds has about 30 g protein per 100 g and about 8.4 g protein per serving.
Is pumpkin seeds good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
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Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: July 24, 2026