Pumpkin Seeds: Calories and Nutrition Analyse



How many calories in pumpkin seeds?

100g of pumpkin seeds have about 559 calories (kcal).
Calories per: ounce | handful | tablespoon | cup | half cup

To give you an idea, handful of pumpkin seeds (35 g) have about 196 calories.

It is about 8% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake).

Pumpkin seeds - calories, kcal

Scroll down for details and nutrition tables.

To visualize how much 196 kcal actually is, take in mind that calories amount from handful of pumpkin seeds is similar to calories amount from ie.:

  • 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 look at tables below to see details about pumpkin seeds nutrition.

Calories in Pumpkin Seeds Based On Seeds Category

See all nutrition data of pumpkin seeds on charts.

Calories559kcal/100g(158 kcal/oz)
Protein30.2g/100g(8.6 g/oz)
Carbs Total10.7g/100g(3 g/oz)
Fat49.1g/100g(13.9 g/oz)

Calories And Nutrition in Handful of Pumpkin Seeds (35 G), 100g and Ounce

per 100 gper ouncehandful of pumpkin seeds (35 g)
Calories559 158.48 195.7
Carbs Total10.71 g3.04 g3.7 g
Dietary fiber6 g1.7 g2.1 g
Fat49.05 g13.91 g17.2 g
Protein30.23 g8.57 g10.6 g

pumpkin seeds - vitamins per 100g

  • 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

Energy content of pumpkin seeds

  • 7% CARBS
  • 20% PROTEIN
  • 73% FAT

pumpkin seeds - minerals per 100g

  • Potassium809 mg
  • Phosphorus1233 mg
  • Magnessium592 mg
  • Calcium46 mg
  • Sodium7 mg
  • Iron8.82 mg
  • Zink7.81 mg
  • Beta karoten9 mg

How many calories in 1, 2, 3 or 5 pumpkin seeds?

As I wrote before handful of pumpkin seeds (35 g) have 196 calories. It is easy to count that two pumpkin seeds have about 392 calories and three pumpkin seeds have about 588 calories. In table below you can also see calories amount for four and five 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 pumpkin seeds98 kcal
  • Small size pumpkin seeds (28g)156.8 kcal
  • Big size pumpkin seeds (46g)254.8 kcal
  • Two medium size pumpkin seeds392 kcal
  • Three medium size pumpkin seeds588 kcal
  • Four medium size pumpkin seeds784 kcal
  • Five medium size pumpkin seeds980 kcal

Protein in pumpkin seeds

Pumpkin seeds have 30.23 g protein per 100g.
When you multiplay this value with weight of handful of pumpkin seeds (35 g) you can see that you will get about 10.6 g of protein.

Carbs in pumpkin seeds

Pumpkin seeds have 10.71 g carbohydrates per 100g.
In the same way as for protein we can calculate that handful of pumpkin seeds (35 g) has about 3.7 g of carbs.

Fat in pumpkin seeds

Pumpkin seeds have 49.05 g fat per 100g.
So it is easy to count that handful of pumpkin seeds (35 g) has about 17.2 g of fat.

Pumpkin seeds - caloies, wieght

handful of pumpkin seeds (35 g) has:

196kcalFor burning these calories you have to:
Bike28 min.Bike
Horse ride36 min.Horse ride
Play tennis19 min.Tennis
Run20 min.Run
Swim23 min.Swim

Interesting charts - compare pumpkin seeds with other seeds

When you look at charts below you will see how pumpkin seeds look like in comparsion to other products from its category. When you click on selected product you will se detailed comparsion.

Vitamin C in Pumpkin Seeds Based On Seeds Category
Fiber in Pumpkin Seeds Based On Seeds Category
Fat in Pumpkin Seeds Based On Seeds Category
Iron in Pumpkin Seeds Based On Seeds Category
Magnesium in Pumpkin Seeds Based On Seeds Category
Phosphorus in Pumpkin Seeds Based On Seeds Category
Potassium in Pumpkin Seeds Based On Seeds Category
Protein in Pumpkin Seeds Based On Seeds Category
Sodium in Pumpkin Seeds Based On Seeds Category
Vitamin B1 in Pumpkin Seeds Based On Seeds Category
Vitamin B2 in Pumpkin Seeds Based On Seeds Category
Vitamin B3 (Niacin) in Pumpkin Seeds Based On Seeds Category
Vitamin B5 (Acid Pantotenic) in Pumpkin Seeds Based On Seeds Category
Vitamin B6 in Pumpkin Seeds Based On Seeds Category
Vitamin B9 (Folic Acid) in Pumpkin Seeds Based On Seeds Category
Vitamin E in Pumpkin Seeds Based On Seeds Category
Zinc in Pumpkin Seeds Based On Seeds Category
Carbohydrates in Pumpkin Seeds Based On Seeds Category
Calories in Pumpkin Seeds Based On Seeds Category
Calcium in Pumpkin Seeds Based On Seeds Category
Vitamin A in Pumpkin Seeds Based On Seeds Category
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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