Nutrition facts · Beans, nuts and seeds
Calories in Pumpkin seeds
Pumpkin seeds have 559 calories per 100 g, and a 1 oz (28 g) serving has 159 calories. Most of those calories come from fat (49.1 g per 100 g), with protein a strong second at 30.2 g per 100 g.
Calories come from: Carbs 7% · Fat 73% · Protein 20%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 559 kcal | 30.2 g | 10.7 g | 49.1 g |
| 1 oz (28 g) | 28.4 g | 159 kcal | 8.6 g | 3 g | 13.9 g |
| 1 cup | 129 g | 721 kcal | 39 g | 13.8 g | 63.3 g |
Full nutrition (Per 100 g)
| Calories | 559 kcal |
|---|---|
| Protein | 30.2 g |
| Carbohydrates | 10.7 g |
| of which sugars | 1.4 g |
| Fiber | 6 g |
| Fat | 49.1 g |
| of which saturated | 8.7 g |
| Sodium | 7 mg |
What changes the calories
- These figures are for dried, shelled kernels (often sold as pepitas), so seeds still in their shells weigh more per handful and the shell changes how much edible seed you actually get.
- Roasting in oil adds the calories of the oil the seeds absorb, while dry roasting changes the calories very little.
- Salted, sugared or flavored coatings add extra calories from the seasoning mix, especially sweet or honey-glazed versions.
- Because the seeds are small and calorie-dense, handfuls eaten straight from the bag can easily add up to more than a 1 oz serving.
Tips for logging it accurately
- Weigh your seeds on a kitchen scale rather than estimating by handful, since a small difference in grams adds noticeable calories.
- Choose an entry that matches what you ate: shelled kernels versus whole seeds in the shell, and plain versus oil-roasted or flavored.
- In BerryFit, log seeds sprinkled on salads, yogurt or oatmeal as a separate item so the topping isn't missed when you scan the meal.
Log Pumpkin seeds in seconds
Snap a photo of your meal or search for Pumpkin seeds in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a handful of pumpkin seeds?
A handful varies, but a 1 oz (28 g) portion, roughly a small handful of shelled kernels, has 159 calories. Weighing your usual handful once gives you a reliable number to reuse.
How many calories are in a cup of pumpkin seeds?
One cup of shelled pumpkin seed kernels (129 g) has 721 calories, with 39 g of protein, 13.8 g of carbs and 63.3 g of fat.
How much protein is in pumpkin seeds?
Pumpkin seeds have 30.2 g of protein per 100 g, which is 8.6 g in a 1 oz (28 g) serving.
Are pumpkin seeds higher in calories than other seeds and nuts?
They are in the same range: pumpkin seeds have 559 calories per 100 g, compared with 582 for sunflower seeds, 573 for sesame seeds and 579 for almonds. Cashews are slightly lower at 553 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Seeds, pumpkin and squash seed kernels, dried, FDC ID 170556); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
