pumpkin seeds Nutrition Facts
559 calories per 100g serving
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Pumpkin seeds are a nutrient powerhouse, delivering nearly 30g of protein and 40g of healthy fats per 100g. They're also loaded with magnesium, zinc, and iron, making them one of the most mineral-dense snacks you can eat. Toss them on salads, blend into trail mix, or eat them straight.
Protein
29.9g
21% of calories
Carbs
18.7g
13% of calories
Fat
40g
64% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 559 kcal |
| Protein | 29.9g |
| Total Carbohydrates | 18.7g |
| Total Fat | 40g |
| Dietary Fiber | 5.08g |
| Sodium | 0mg |
| Potassium | 691mg |
| Calcium | 37.4mg |
| Iron | 8.36mg |
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Weight Loss
Calorie-dense, so measure your portions — a 30g handful gives you about 170 calories. But the protein and fiber combo makes even a small serving surprisingly satiating.
Muscle Gain
One of the highest-protein seeds available at 30g per 100g. Add a handful to oatmeal, shakes, or yogurt bowls for easy extra protein and calories.
Maintenance
A great pantry staple for topping meals. A tablespoon or two adds crunch, nutrients, and healthy fats without overloading a dish.
Meal Ideas with pumpkin seeds
Did you know?
Pumpkin seeds are one of the richest natural sources of magnesium — a single 30g serving provides about 40% of your daily needs. They were used as a traditional remedy for parasites in Central American folk medicine for centuries.
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Take the free quizCommon Questions About pumpkin seeds
How many calories are in pumpkin seeds?
pumpkin seeds contains 559 calories per 100g serving. It provides 29.9g of protein, 18.7g of carbs, and 40g of fat.
Is pumpkin seeds good for weight loss?
Calorie-dense, so measure your portions — a 30g handful gives you about 170 calories. But the protein and fiber combo makes even a small serving surprisingly satiating.
What pairs well with pumpkin seeds?
Great pairings include: Greek yogurt bowl with pumpkin seeds, banana, and honey, Mixed green salad with roasted pumpkin seeds, feta, and grilled chicken, Oatmeal with pumpkin seeds, dried cranberries, and almond milk. These combinations provide a balanced mix of macronutrients.