Pumpkin Seeds Nutrition Facts: Calories, Vitamins & Minerals
Pumpkin Seeds nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 559 kcal | 168 kcal |
| Energy (kilojoules) | 2,339 kJ | 702 kJ |
| Protein | 30 g | 9 g |
| Fat | 49 g | 15 g |
| incl. saturated | 8.7 g | 2.6 g |
| Total carbohydrates | 11 g | 3.2 g |
| incl. sugars | 1.4 g | 0.4 g |
| incl. fiber | 6 g | 1.8 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
559 kcal (2,339 kJ) per 100 g · P/F/C 30/49/11 g
Serving (handful, 30 g) — 168 kcal (702 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: high salt: low fiber: high
Are pumpkin seeds healthy?
Yes, with an eye on the portion. On their nutrient profile, pumpkin seeds get grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Mostly unsaturated fat: saturated fat is 18% of the fat — 2.6 g per serving.
- Fiber: 6 g per 100 g, 1.8 g per serving.
Against
- Calorie-dense: 559 kcal per 100 g — a serving (handful, 30 g) is already 168 kcal.
A typical serving (handful, 30 g) has 168 kcal, 9 g protein, 15 g fat and 3.2 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Pumpkin seeds are a good source of magnesium, zinc and iron, with more protein than most nuts.
protein 21%fat 76%carbs 3%
Vitamins and minerals in pumpkin seeds
Per 100 g, the standouts are manganese — 4.5 mg, 197% of the Daily Value (#2 of 16 in our nuts & seeds section); copper — 1.3 mg, 149% of the Daily Value; magnesium — 592 mg, 141% of the Daily Value (#1 of 16 in our nuts & seeds section).
| Nutrient | Per 100 g | Serving: handful, 30 g | % DV |
|---|---|---|---|
| Vitamin C | 1.9 mg | 0.57 mg | 1% |
| Vitamin E | 2.2 mg | 0.65 mg | 4% |
| Vitamin K | 7.3 mcg | 2.2 mcg | 2% |
| Thiamin (B1) | 0.27 mg | 0.08 mg | 7% |
| Riboflavin (B2) | 0.15 mg | 0.05 mg | 4% |
| Niacin (B3) | 5 mg | 1.5 mg | 9% |
| Vitamin B6 | 0.14 mg | 0.04 mg | 3% |
| Folate (B9) | 58 mcg | 17 mcg | 4% |
| Potassium | 809 mg | 243 mg | 5% |
| Calcium | 46 mg | 14 mg | 1% |
| Magnesium | 592 mg | 178 mg | 42% |
| Phosphorus | 1,230 mg | 369 mg | 30% |
| Iron | 8.8 mg | 2.6 mg | 15% |
| Zinc | 7.8 mg | 2.3 mg | 21% |
| Copper | 1.3 mg | 0.4 mg | 45% |
| Manganese | 4.5 mg | 1.4 mg | 59% |
| Selenium | 9.4 mcg | 2.8 mcg | 5% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Seeds, pumpkin and squash seed kernels, dried” (FDC ID 170556, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Pumpkin Seeds calories by weight, 20–150 g
30 g of pumpkin seeds has 168 calories and 50 g has 280. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 112 | 6 / 9.8 / 2.1 | 1.2 |
| 30 g — typical serving | 168 | 9 / 15 / 3.2 | 1.8 |
| 50 g | 280 | 15 / 25 / 5.4 | 3 |
| 100 g | 559 | 30 / 49 / 11 | 6 |
| 150 g | 839 | 45 / 74 / 16 | 9 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A serving (handful, 30 g) is 168 kcal — roughly 55 min of easy walking or 21 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Pumpkin Seeds: swaps and alternatives
No need to swap: pumpkin seeds already get grade A, the top of the scale. We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 30 g, a typical serving of pumpkin seeds.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Pumpkin Seeds | A | 168 | 9 | 1.8 |
| Sesame Seeds | A | 170 | 5.1 | 5.1 |
| Flax Seeds | A | 160 | 5.4 | 8.1 |
| Sunflower Seeds | A | 175 | 6.3 | 2.6 |
Pumpkin Seeds vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cashews | 553 | 18 / 44 / 30 |
| Pumpkin Seeds | 559 | 30 / 49 / 11 |
| Pistachios | 562 | 20 / 45 / 27 |
| Peanuts | 567 | 26 / 49 / 16 |
| Almonds | 579 | 21 / 50 / 22 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Almond Butter | 614 | 21 / 56 / 19 |
FAQ
How many calories are in 100 g of pumpkin seeds?
100 g of pumpkin seeds has 559 calories, with 30 g protein, 49 g fat and 11 g carbohydrates (6 g fiber).
How many calories are in a serving of pumpkin seeds?
A serving (handful, 30 g) has 168 calories: 9 g protein, 15 g fat and 3.2 g carbs.
What are the macros of pumpkin seeds?
Per 100 g: 30 g protein, 11 g carbs and 49 g fat. By calories that's about 21% protein, 3% carbs and 76% fat.
How long do you have to walk to burn a serving of pumpkin seeds?
About 55 min of easy walking or 21 min of cycling for a 70 kg (154 lb) person — that's the 168 calories in a serving (handful, 30 g).
What vitamins and minerals are in pumpkin seeds?
Per 100 g, pumpkin seeds are richest in manganese (4.5 mg, 197% DV), copper (1.3 mg, 149% DV), magnesium (592 mg, 141% DV) — from USDA FoodData Central record 170556.
How much fiber is in pumpkin seeds?
100 g of pumpkin seeds has 6 g of fiber; a serving (handful, 30 g) has 1.8 g — 7% of the 25 g a day the WHO recommends.