Pumpkin Seeds: Calories, Nutrition & Healthier Swaps
559 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: high salt: low fiber: high
Pumpkin seeds are a good source of magnesium, zinc and iron, with more protein than most nuts.
Pumpkin Seeds nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 559 kcal | 168 kcal |
| Protein | 30 g | 9 g |
| Fat | 49 g | 15 g |
| incl. saturated | 8.7 g | 2.6 g |
| Carbohydrates | 11 g | 3.3 g |
| incl. sugars | 1.4 g | 0.4 g |
| Fiber | 6 g | 1.8 g |
| Salt | 0 g | 0 g |
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.
Pumpkin Seeds: nutrition highlights
There's almost no sugar: the carbohydrate is mostly starch.
On the open Nutri-Score algorithm, pumpkin seeds gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in saturated fat: 8.7 g per 100 g, against a daily reference of about 20 g.
- It's calorie-dense — 559 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One 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.
Healthier swaps for Pumpkin Seeds
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Chia Seeds — 35 g, 170 kcal: +10 g fibre.
- Flax Seeds — 30 g, 160 kcal: +6.3 g fibre.
- Poppy seeds — 30 g, 158 kcal: +4.2 g fibre.
- Almond Butter — 25 g, 154 kcal: −1.6 g saturated fat.
More in nuts & seeds
AlmondsWalnutsPistachiosPeanutsPeanut ButterAlmond ButterChia SeedsFlax Seeds