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).

To visualize how much it actually is, take in mind that calories amount from handful 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 glasses of milk
• 10 cubes of sugar

To burn this calories you would have to bike at least 28 minutes, swim for about 23 minutes or run for 20 minutes.

See all nutrition data of pumpkin seeds on charts.

Pumpkin seeds: calories and nutrition per 100g (and per ounce)

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)
per 100 gper ounce
Calories559 ~ 158.5
Carbs Total10.71 g~ 3 g
Dietary fiber6 g~ 1.7 g
Fat49.05 g~ 13.9 g
Protein30.23 g~ 8.6 g

How many calories in handful, tablespoon, cup or half cup of pumpkin seeds?

As I wrote before 100g have 559 calories. It is also easy to count how many calories will be in ie. handful, tablespoon, cup or half cup 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
• 10g of pumpkin seeds56 kcal
• 20g of pumpkin seeds112 kcal
• 50g of pumpkin seeds280 kcal
• 100g of pumpkin seeds559 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.

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

pumpkin seeds - vitamins per 100g

• Vitaminium A16 IU
• Vitaminium B1 (Thiamine)0.273 mg
• Vitaminium B2 (riboflavin)0.153 mg
• Vitaminium B3 (Niacin)4.987 mg
• Vitaminium B50.75 mg
• Vitaminium B60.143 mg
• Vitaminium B9 (Folic acid)58 mcg
• Vitaminium C1.9 mg
• Vitaminium E35.1 mg

• 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

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.

Linseed (0.6) more...Flaxseed (0.6) more...Poppy seed (1) more...Sunflower Seeds (1.4) more...Chia seeds (1.6) more...Pumpkin seeds (1.9) more...Pepitas (1.9) more...
Vitamin C in Pumpkin Seeds Based On Seeds Category
Pumpkin seeds (6) more...Pepitas (6) more...Amaranth (6.7) more...Quinoa (7) more...Sunflower Seeds (8.6) more...Sesame seeds (11.8) more...Poppy seed (19.5) more...Linseed (27.3) more...Flaxseed (27.3) more...Chia seeds (34.4) more...
Fiber in Pumpkin Seeds Based On Seeds Category
Quinoa (6.07) more...Amaranth (8) more...Chia seeds (30.74) more...Poppy seed (41.56) more...Linseed (42.16) more...Flaxseed (42.16) more...Pumpkin seeds (49.05) more...Pepitas (49.05) more...Sesame seeds (49.67) more...Sunflower Seeds (51.46) more...
Fat in Pumpkin Seeds Based On Seeds Category
Quinoa (4.57) more...Sunflower Seeds (5.25) more...Linseed (5.73) more...Flaxseed (5.73) more...Amaranth (7.6) more...Chia seeds (7.72) more...Pumpkin seeds (8.82) more...Pepitas (8.82) more...Poppy seed (9.76) more...Sesame seeds (14.55) more...
Iron in Pumpkin Seeds Based On Seeds Category
Quinoa (197) more...Amaranth (248) more...Sunflower Seeds (325) more...Chia seeds (335) more...Poppy seed (347) more...Sesame seeds (351) more...Linseed (392) more...Flaxseed (392) more...Pumpkin seeds (592) more...Pepitas (592) more...
Magnesium in Pumpkin Seeds Based On Seeds Category
Quinoa (457) more...Amaranth (557) more...Sesame seeds (629) more...Sunflower Seeds (660) more...Chia seeds (860) more...Poppy seed (870) more...Pumpkin seeds (1233) more...
Phosphorus in Pumpkin Seeds Based On Seeds Category
Chia seeds (407) more...Sesame seeds (468) more...Amaranth (508) more...Quinoa (563) more...Sunflower Seeds (645) more...Poppy seed (719) more...Pumpkin seeds (809) more...Pepitas (809) more...Linseed (813) more...Flaxseed (813) more...
Potassium in Pumpkin Seeds Based On Seeds Category
Quinoa (14.12) more...Chia seeds (16.54) more...Amaranth (17) more...Sesame seeds (17.73) more...Poppy seed (17.99) more...Flaxseed (18.29) more...Linseed (18.3) more...Sunflower Seeds (20.78) more...Pumpkin seeds (30.23) more...Pepitas (30.23) more...
Protein in Pumpkin Seeds Based On Seeds Category
Amaranth (0.01) more...Quinoa (5) more...Pumpkin seeds (7) more...Pepitas (7) more...Sunflower Seeds (9) more...Sesame seeds (11) more...Chia seeds (16) more...Poppy seed (26) more...Linseed (30) more...Flaxseed (30) more...
Sodium in Pumpkin Seeds Based On Seeds Category
Pumpkin seeds (0.273) more...Pepitas (0.273) more...Quinoa (0.36) more...Chia seeds (0.62) more...Sesame seeds (0.791) more...Poppy seed (0.854) more...Sunflower Seeds (1.48) more...Linseed (1.64) more...Flaxseed (1.644) more...
Vitamin B1 in Pumpkin Seeds Based On Seeds Category
Poppy seed (0.1) more...Pumpkin seeds (0.153) more...Pepitas (0.153) more...Linseed (0.161) more...Flaxseed (0.161) more...Chia seeds (0.17) more...Sesame seeds (0.247) more...Quinoa (0.318) more...Sunflower Seeds (0.355) more...
Vitamin B2 in Pumpkin Seeds Based On Seeds Category
Poppy seed (0.896) more...Quinoa (1.52) more...Linseed (3.08) more...Flaxseed (3.08) more...Sesame seeds (4.515) more...Pumpkin seeds (4.987) more...Pepitas (4.987) more...Sunflower Seeds (8.335) more...Chia seeds (8.83) more...
Vitamin B3 (Niacin) in Pumpkin Seeds Based On Seeds Category
Sesame seeds (0.05) more...Poppy seed (0.324) more...Pumpkin seeds (0.75) more...Linseed (0.985) more...Sunflower Seeds (1.13) more...
Vitamin B5 (Acid Pantotenic) in Pumpkin Seeds Based On Seeds Category
Pumpkin seeds (0.143) more...Pepitas (0.143) more...Poppy seed (0.247) more...Linseed (0.473) more...Flaxseed (0.473) more...Amaranth (0.6) more...Sesame seeds (0.79) more...Sunflower Seeds (1.345) more...
Vitamin B6 in Pumpkin Seeds Based On Seeds Category
Pepitas (0.058) more...Flaxseed (0.087) more...Chia seeds (49) more...Pumpkin seeds (58) more...Poppy seed (82) more...Linseed (87) more...Sesame seeds (97) more...Quinoa (184) more...Sunflower Seeds (227) more...
Vitamin B9 (Folic Acid) in Pumpkin Seeds Based On Seeds Category
Sesame seeds (0.25) more...Flaxseed (0.31) more...Chia seeds (0.5) more...Poppy seed (1.77) more...Pepitas (2.18) more...Quinoa (2.44) more...Linseed (19.95) more...Pumpkin seeds (35.1) more...Sunflower Seeds (35.17) more...
Vitamin E in Pumpkin Seeds Based On Seeds Category
Amaranth (2.9) more...Quinoa (3.1) more...Linseed (4.34) more...Chia seeds (4.58) more...Sunflower Seeds (5) more...Sesame seeds (7.75) more...Pumpkin seeds (7.81) more...Poppy seed (7.9) more...
Zinc in Pumpkin Seeds Based On Seeds Category
Pumpkin seeds (10.71) more...Pepitas (10.71) more...Sunflower Seeds (20) more...Sesame seeds (23.45) more...Poppy seed (28.13) more...Linseed (28.8) more...Flaxseed (28.88) more...Chia seeds (42.12) more...Quinoa (64.16) more...Amaranth (67) more...
Carbohydrates in Pumpkin Seeds Based On Seeds Category
Quinoa (368) more...Amaranth (409) more...Chia seeds (486) more...Poppy seed (525) more...Linseed (534) more...Flaxseed (534) more...Pumpkin seeds (559) more...Pepitas (559) more...Sesame seeds (573) more...Sunflower Seeds (584) more...
Calories in Pumpkin Seeds Based On Seeds Category
Pumpkin seeds (46) more...Pepitas (46) more...Quinoa (47) more...Sunflower Seeds (78) more...Amaranth (159) more...Linseed (255) more...Flaxseed (255) more...Chia seeds (631) more...Sesame seeds (975) more...Poppy seed (1438) more...
Calcium in Pumpkin Seeds Based On Seeds Category
Sesame seeds (9) more...Quinoa (14) more...Pumpkin seeds (16) more...Pepitas (16) more...Sunflower Seeds (50) more...Chia seeds (54) more...
Vitamin A in Pumpkin Seeds Based On Seeds Category
All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.