Pumpkin Seeds: Calories and Nutrition Analyse
How many calories in pumpkin seeds?

Nutrition Facts
Pumpkin SeedsServing size:
handful of pumpkin seeds (35 g) change
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Amount Per Serving:
100g of pumpkin seeds contain about 559 calories (kcal).
Calories per:
ounce
| handful
| tablespoon
| cup
| half cup
To give you an idea, a handful of pumpkin seeds (35 g) contains about 196 calories.
This is about 10% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 196 kcal actually is, keep in mind that the calorie content of handful of pumpkin seeds is similar to that of, for example:
- 3.5 apples
- 2.5 glasses of Coca Cola (220 ml glass)
- 2 slices of cheese
- 1.5 slices of bread
- 1.5 glasses of milk
- 10 cubes of sugar
Take a quick look at the tables below for detailed information about pumpkin seeds nutrition.
100g of Pumpkin Seeds
Nutrition
- Calories559
- Carbs Total10.71 g
- Dietary fiber6 g
- Fat49.05 g
- Protein30.23 g
Vitamins
- Vit A16 IU
- Vit B1 (Thiamine)0.273 mg
- Vit B2 (riboflavin)0.153 mg
- Vit B3 (Niacin)4.987 mg
- Vit B50.75 mg
- Vit B60.143 mg
- Vit B9 (Folic acid)58 mcg
- Vit C1.9 mg
- Vit E35.1 mg
Minerals
- Potassium809 mg
- Phosphorus1233 mg
- Magnessium592 mg
- Calcium46 mg
- Sodium7 mg
- Iron8.82 mg
- Zink7.81 mg
- Beta karoten9 mg
Unlocking the Nutritional Treasure of Pumpkin Seeds
Often overlooked, pumpkin seeds are a nutritional powerhouse packed in a small package. These tiny seeds, also known as pepitas, are not only a crunchy snack but also a source of immense health benefits. Let's dive into the fascinating world of pumpkin seeds and discover the nutritional gems they hold.
Caloric and Nutritional Composition of Pumpkin Seeds
Pumpkin seeds are a dense source of energy and nutrients. With 559 calories per 100 grams, they are a rich source of healthy fats, proteins, and dietary fiber. Here's a breakdown of their nutritional content:
- Protein: An impressive 30.23 grams, making them a fantastic plant-based protein source.
- Fat: Contains 49.05 grams of fat, predominantly healthy unsaturated fats, which are beneficial for heart health.
- Carbohydrates: Relatively low in carbs, with only 10.71 grams, including 6 grams of dietary fiber, which aids in digestion and promotes a feeling of fullness.
Minerals and Vitamins Galore
Beyond their macronutrients, pumpkin seeds are a treasure trove of vitamins and minerals essential for various bodily functions:
- Magnesium: With 592 mg, pumpkin seeds are one of the best natural sources of magnesium, crucial for muscle and nerve function.
- Iron: Offering 8.82 mg, they help in combating fatigue and anemia.
- Zinc: At 7.81 mg, it supports immune health, skin integrity, and DNA synthesis.
- Phosphorus: With 1233 mg, it plays a vital role in bone health and energy production.
- Vitamins like Vitamin E (35.1 mg) and Vitamin K, which are antioxidants that protect your cells from damage.
The Health Benefits of Pumpkin Seeds
Incorporating pumpkin seeds into your diet can offer numerous health benefits, including improved heart health, prostate health, and protection against certain cancers. Their high fiber content can also aid in weight management and digestive health.
Incorporating Pumpkin Seeds into Your Diet
Pumpkin seeds can be enjoyed in a variety of ways, whether raw, roasted, or added to salads, yogurts, and baked goods. They're not only a versatile ingredient but also a convenient snack, making them an excellent addition to a healthy diet.
In conclusion, pumpkin seeds are a nutritional powerhouse with a rich profile of proteins, healthy fats, and vital minerals and vitamins. Their numerous health benefits make them a must-have in your diet. So, the next time you're carving a pumpkin or looking for a nutritious snack, remember the treasure that lies within those small seeds.
How many calories are there in 1, 2, 3, or 5 servings of pumpkin seeds?
- Handful of pumpkin seeds (35g)196 kcal
- Tablespoon of pumpkin seeds (10g)56 kcal
- Cup of pumpkin seeds (120g)671 kcal
- Half cup of pumpkin seeds (60g)335 kcal
- Ounce (oz) of pumpkin seeds158 kcal
- Half of medium size servings of pumpkin seeds98 kcal
- Small size serving of pumpkin seeds (28g)156.8 kcal
- Big size pumpkin seeds (46g)254.8 kcal
- Two medium size servings of pumpkin seeds392 kcal
- Three medium size servings of pumpkin seeds588 kcal
- Four medium size servings of pumpkin seeds784 kcal
- Five medium size servings of pumpkin seeds980 kcal
Compare pumpkin seeds:
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