Pumpkin seeds calories and protein (dried kernels)
one ounce of pumpkin seeds (28.35 g) has about 158 kcal and 8.6 g protein. Per 100 g, dried pumpkin seed kernels has 559 kcal and 30.2 g protein.
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Nutrition per 100 g and per serving
| Serving | Grams | Energy (kcal) | Protein (g) | Carbs (g) | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|---|
| Seeds, pumpkin and squash seed kernels, dried (USDA FDC 170556)Per 100 g, as published | 100 g | 559 | 30.2 | 10.7 | 49 | 6 |
| one ounce of pumpkin seedsUSDA portion: 1 oz | 28.35 g | 158 | 8.6 | 3 | 13.9 | 1.7 |
| 1 tbsp of pumpkin seedsAssumed weight | 10 g (assumed) | 56 | 3 | 1.1 | 4.9 | 0.6 |
Per 100 g values: USDA FoodData Central, SR Legacy, fdcId 170556: Seeds, pumpkin and squash seed kernels, dried. Carbohydrate is total carbohydrate by difference, so it includes the fibre shown.
For gym-goers
Pumpkin seeds gives 5.4 g protein per 100 kcal.
By protein per 100 g, pumpkin seeds ranks #1 of 38 foods on these pages.
Foods on these pages with more protein per 100 kcal:
About Pumpkin seeds
Shelled pumpkin seeds are the green kernels sprinkled over salads, smoothie bowls and trail mixes.
- Values are for dried shelled kernels; whole seeds in the white shell weigh more for the same kernel.
- A tablespoon is an assumed weight.
Frequently asked questions
How many calories are in one ounce of pumpkin seeds?
one ounce of pumpkin seeds (28.35 g) has about 158 kcal, 8.6 g protein, 13.9 g fat and 3 g carbohydrate.
How much protein is in 100 g of pumpkin seeds?
100 g of dried pumpkin seed kernels has about 30.2 g protein and 559 kcal, with 49 g fat and 10.7 g carbohydrate.
Is pumpkin seeds high in protein compared with other foods here?
By protein per 100 g, pumpkin seeds ranks #1 of 38 foods on these pages, with 30.2 g per 100 g. That is 5.4 g protein per 100 kcal.
Are pumpkin seeds eaten with the shell?
The green kernels sold in packets are already shelled; roasted whole seeds can be eaten shell and all, but they are a different product.
Related foods
Gym questions
Sources
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (Public domain (CC0 1.0)).
Nutrition values are general reference data, not medical or dietary advice. Check with a doctor or dietitian for your own needs.