Pumpkin Seeds — Calories and Macros
Pepitas, salted or raw. High zinc and magnesium.
per 1 oz (28g)
8% of a 2,000 cal day
Protein
9g
Carbs
4g
Fat
14g
Fiber
2g
Sugar
0.4g
Per 100 grams
Standardized to 100g so you can compare across foods.
Calories
571
Protein
32.1g
Carbs
14.3g
Fat
50g
Fiber
7.1g
Sugar
1.4g
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Common questions
How many calories are in pumpkin seeds?
1 oz (28g) of pumpkin seeds has 160 calories, with 9g protein, 4g carbs, and 14g fat.
How much protein is in pumpkin seeds?
Pumpkin Seeds has 9g of protein per 1 oz (28g). That is about 6g per 100 calories, not a significant source of protein.
Is pumpkin seeds good for weight loss?
Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Pumpkin Seeds is calorie-dense and easy to overeat, so keep the portion measured and fit it into your target.
Is pumpkin seeds healthy?
Healthy depends on the rest of your day, not one food. Keep an eye on the fat. In a balanced diet at your calorie target, pumpkin seeds is fine; the portion and how often you eat it matter more than the food itself.
Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.