Last updated: June 17, 2026
Nutrition facts per 100 g
Calories in Pumpkin seeds
Pumpkin seeds has about 559 calories per 100 g, with 30 g protein, 49 g fat and 11 g carbs.
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Serving size calculator
Nutrition table
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 100 g | 559 kcal | 30 g | 49 g | 11 g |
| 1 serving (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 |
| 200 g | 1118 kcal | 60 g | 98 g | 22 g |
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Open FoodWarzGoogle Play sooniOS soonHow long to burn pumpkin seeds calories?
A 28 g portion is about 157 calories, roughly 39 minutes of brisk walking for many adults.
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 pumpkin seeds?
Pumpkin seeds has about 559 calories per 100 g. A typical serving (28 g) has about 157 calories.
How much protein is in pumpkin seeds?
Pumpkin seeds has about 30 g protein per 100 g and about 8.4 g protein per serving.
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.
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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.