Pumpkin seeds calories
Per 100 g, pumpkin seeds has 559 kcal, 30.2 g of protein and 6.0 g of fiber. A usual serving of 28 g lands near 157 kcal.
A serving covers about 8% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 141 to 172 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (28 g) |
|---|---|---|
| kcal | 559 | 157 |
| Protein, g | 30.2 | 8.5 |
| Fat, g | 49.0 | 13.7 |
| Carbs, g | 10.7 | 3.0 |
| Fiber, g | 6.0 | 1.7 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 14 g | 78 kcal | 70-86 | 2,400 |
| 1 · 28 g | 157 kcal | 141-172 | 4,900 |
| 1½ · 42 g | 235 kcal | 211-258 | 7,300 |
| 2 · 56 g | 313 kcal | 282-344 | 9,800 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 4,900 steps, or 38 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Flaxseed | 534 | 53 kcal / 10 g | 18.3 g |
| Cashews | 553 | 155 kcal / 28 g | 18.2 g |
| Pumpkin seeds | 559 | 157 kcal / 28 g | 30.2 g |
| Pistachios | 560 | 157 kcal / 28 g | 20.2 g |
| Peanuts | 567 | 159 kcal / 28 g | 25.8 g |
| Sesame seeds | 573 | 52 kcal / 9 g | 17.7 g |
| Almonds | 579 | 162 kcal / 28 g | 21.1 g |
| Sunflower seeds | 584 | 164 kcal / 28 g | 20.8 g |
| Peanut butter | 598 | 96 kcal / 16 g | 22.2 g |
Lightest in this group per 100 g: Flaxseed.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 170556 (Seeds, pumpkin and squash seed kernels, dried).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in pumpkin seeds?
Pumpkin seeds has about 559 kcal per 100 g. A typical 28 g serving is about 157 kcal, and realistically anywhere from 141 to 172 kcal depending on the recipe and portion.
How much protein is in pumpkin seeds?
30.2 g of protein per 100 g, or about 8.5 g in a 28 g serving.
Your plate isn't a lab sample
Snap your own pumpkin seeds and Kalorea estimates what's actually on your plate, with a range and macros.