Calories & Macros in Pumpkin Seeds

Calories in any amount of Pumpkin Seeds

Weigh your portion and type it in, in grams or ounces; it starts at 1 oz (28.4 g). Every value scales from the USDA figures per 100 g, so 250 g has two and a half times the calories of 100 g.

Pumpkin Seeds nutrition facts per 100 g

% Daily Value is how much 100 g contributes to the FDA Daily Values for adults and children 4 years and older, the figures on US nutrition labels; a dash means there is no Daily Value for that nutrient. "Not reported" means USDA has no measurement for this food, not that it contains none.

How Pumpkin Seeds fits common diet targets

Net carbs

4.7g

per 100 g

Protein per 100 kcal

5.4g

Energy density

5.59kcal/g

high

• Net carbs are total carbohydrate minus fiber: 10.7 g − 6 g = 4.7 g per 100 g. Low-carb plans usually count these.
• Protein per 100 kcal compares how much protein each food gives for the same calories: Pumpkin Seeds gives 5.4 g.
• Energy density is calories per gram. At 5.59 kcal/g, Pumpkin Seeds is high on the CDC's scale (very low below 0.6, low to 1.5, medium to 4, high above 4); lower-density foods give a larger portion for the same calories.

Logging Pumpkin Seeds: what to know

These are dried pumpkin and squash seed kernels, so shells are not part of the weight. Almonds give 21.2 g of protein per 100 g, while these seed kernels give 30.2. An ounce is 28.4 g and 158 kcal, and roasted or salted bags will vary.