Pumpkin Seeds: Calories and Nutrition Analyse

Pumpkin seeds: calories, protein, carbs and fat exact data

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Marcin PiotrowiczMarcin Piotrowicz

How many calories in pumpkin seeds?

Pumpkin seeds - caloies, wieghtScroll down to read more about calories in Pumpkin seeds

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

To give you an idea, handful of pumpkin seeds (35 g) has 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 actualy 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 slices of bread
  • 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.

Pumpkin seeds: calories and nutrition per 100g


Calories and nutrition per ounce (oz)


How many calories in handful, tablespoon or glass 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 or glass of pumpkin seeds.

  • Handful of pumpkin seeds (35g)196 kcal
  • Tablespoon of pumpkin seeds (10g)56 kcal
  • Glass full of pumpkin seeds (145g)811 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
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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

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

Do pumpkin seeds make you fat? Whether it is good to eat pumpkin seeds on diet?

Count of calories in pumpkin seeds is in the middle point in comparsion to other products from seeds category. If you are on diet and you are looking for low-calorific seeds, pumpkin seeds seems to be a 'not bad' choice but you can find something better.

There is a lot of seeds with similar calories count. It can be for example quinoa seeds, sesame seeds or sunflower seeds.

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Promoter of a healthy eating and living style

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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