Macros in Pumpkin seeds
100 g of Pumpkin seeds provides 30 g protein, 49 g fat and 11 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.
Protein, fat and carbs per 100 g
- Protein
- 30 g
- Fat
- 49 g
- Carbs
- 11 g
559 kcal per 100 g
These are reference values. Ingredients and preparation can change the result.
Calories in Pumpkin seedsCalculate macros for your serving
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In your portion
157 kcal
- Protein
- 8.4 g
- Fat
- 13.7 g
- Carbs
- 3.1 g
Compare Pumpkin seeds macros per 100 calories
Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.
- Protein
- 5.4 g
- Fat
- 8.8 g
- Carbs
- 2 g
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.
Compare macros by serving weight
| 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 do I calculate macros for a serving of Pumpkin seeds?
Multiply each per-100 g value by the serving weight and divide by 100. A 28 g portion gives about 8.4 g protein, 13.7 g fat and 3.1 g carbs.
Can I compare these macros with a food label?
First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.
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
No other food in this table has more protein per 100 g than Pumpkin seeds.
| Food | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Pumpkin seeds (this page)Most protein | 30 g | 559 kcal | 49 g | 11 g |
| Peanut butter | 25 g | 588 kcal | 50 g | 20 g |
| Almond butter | 21 g | 614 kcal | 56 g | 19 g |
| Almonds | 21 g | 579 kcal | 49.9 g | 21.6 g |
| WalnutsLeast protein | 15 g | 654 kcal | 65 g | 14 g |
| Cashews | 18 g | 553 kcal | 44 g | 30 g |
| Peanuts | 26 g | 567 kcal | 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