Calories in Pumpkin seeds
100 g of Pumpkin seeds has about 559 calories. At the reference weight of 28 g, that is about 157 calories. Enter the amount you actually eat to calculate your portion.
Calories per 100 g
559 kcal
calories per 100 g
- Protein
- 30 g
- Fat
- 49 g
- Carbs
- 11 g
These are reference values. Ingredients and preparation can change the result.
Macros in Pumpkin seedsCalculate calories for your portion
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In your portion
157 kcal
- Protein
- 8.4 g
- Fat
- 13.7 g
- Carbs
- 3.1 g
How to calculate calories in Pumpkin seeds
Multiply the calories per 100 g by your portion weight, then divide by 100. For the reference 28 g portion, the calculation is:
559 × 28 ÷ 100 ≈ 157 kcal
Reference portion: serving (28 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.
Check that the entry matches the food you have, including its preparation. If raw or cooked is not specified, check your label or a matching nutrition reference before logging it.
Calories by portion size
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 28 g | 157 kcal | 8.4 g | 13.7 g | 3.1 g |
| 50 g | 280 kcal | 15 g | 24.5 g | 5.5 g |
| 100 g | 559 kcal | 30 g | 49 g | 11 g |
| 200 g | 1,118 kcal | 60 g | 98 g | 22 g |
Additional nutrients · 100 g
- Fiber
- 6.1 g
- Sugars
- 1.3 g
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change pumpkin seeds calories quickly.
FAQ
How many calories are in a 28 g portion of Pumpkin seeds?
Using this reference entry, 28 g has about 157 calories. The calculator scales the per-100 g value; it does not identify your recipe or brand.
Can I use the same number for any cup, slice or piece?
No. Household measures and individual pieces can have different weights. Use the gram weight of the edible portion, or the serving weight printed on your package.
Is pumpkin seeds good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
How Pumpkin seeds compares
Of the 6 other foods in this table, 1 has fewer calories per 100 g than Pumpkin seeds and 5 have more.
| Food | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Pumpkin seeds (this page) | 559 kcal | 30 g | 49 g | 11 g |
| Peanut butter | 588 kcal | 25 g | 50 g | 20 g |
| Almond butter | 614 kcal | 21 g | 56 g | 19 g |
| Almonds | 579 kcal | 21 g | 49.9 g | 21.6 g |
| WalnutsMost calories | 654 kcal | 15 g | 65 g | 14 g |
| CashewsFewest calories | 553 kcal | 18 g | 44 g | 30 g |
| Peanuts | 567 kcal | 26 g | 49 g | 16 g |
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: October 3, 2026