Pumpkin Seeds Nutrition Facts & Calories
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).
Pumpkin seeds key facts
The nutrients that matter most in nuts and seeds, per 100 g, compared with chia seeds.
| Nutrient (per 100 g) | Pumpkin Seeds | Chia Seeds a common seed |
|---|---|---|
| Fat | 49 g | 31 g |
| Protein | 30 g | 17 g |
| Magnesium | 592 mg | 335 mg |
| Fiber | 6 g | 34 g |
Scroll down for details and nutrition tables.
Nutrition Facts
Pumpkin SeedsServing size:
handful of pumpkin seeds (35 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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:
- 6 walnuts (33 kcal each)
- 1.5 tablespoons of peanut butter (118 kcal each)
- 1 handful of almonds (232 kcal)
- 2 medium apples (96 kcal each)
Take a quick look at the tables below for detailed information about pumpkin seeds nutrition.
100g of Pumpkin Seeds
Nutrition
- Calories 559
- Carbs Total 10.71 g
- Dietary fiber 6 g
- Fat 49.05 g
- Protein 30.23 g
Vitamins
- Vit A 16 IU
- Vit B1 (Thiamine) 0.273 mg
- Vit B2 (riboflavin) 0.153 mg
- Vit B3 (Niacin) 4.987 mg
- Vit B5 0.75 mg
- Vit B6 0.143 mg
- Vit B9 (Folic acid) 58 mcg
- Vit C 1.9 mg
- Vit E 35.1 mg
Minerals
- Potassium 809 mg
- Phosphorus 1233 mg
- Magnessium 592 mg
- Calcium 46 mg
- Sodium 7 mg
- Iron 8.82 mg
- Zink 7.81 mg
- Beta karoten 9 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:
pumpkin seeds vs chia seeds, pumpkin seeds vs sesame, pumpkin seeds vs sunflower, pumpkin seeds vs amaranth, pumpkin seeds vs flaxseed, pumpkin seeds vs pepitas, see all compares of pumpkin seeds.
Foods with similar calories:
- Cashew nuts calories 553 kcal
- Bacon calories 556 kcal
- Pistachios calories 557 kcal
- Puff pastry calories 558 kcal
- Pepitas calories 559 kcal
- Hershey's Kiss calories 560 kcal
- Cheetos corn snacks calories 560 kcal
- Peanuts calories 563 kcal
More in Seeds:
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.
