Pumpkin Seeds: Calories and Nutrition Analysis
Calories in pumpkin seeds
100g of pumpkin seeds contain about 559 calories (kcal).
Calories per:
ounce
| handful
| tablespoon
| cup
| half cup
For example, 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.
Nutrition Facts
Pumpkin SeedsServing size:
handful of pumpkin seeds (35 g) change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
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 mcg
Per 100 g, Pumpkin seeds is an excellent source of vitamin E (234% DV) and an excellent source of magnesium (141% DV).
How many calories are in 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
Compare pumpkin seeds:
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.
