Pumpkin Seeds — Nutrition & Calories
Pumpkin Seeds per 100g: 559 cal · 30g protein · 11g carbs · 49g fat · 6g fiber. Highest zinc content of any seed, supports testosterone, prostate health and immunity.
Pumpkin Seeds contains 559 calories per 100g serving — 30g protein, 11g carbs, 49g fat, 6g fiber, 7mg sodium. Per 100g: 559 calories. Vegan. Keto-friendly. Gluten-free. Highest zinc content of any seed, supports testosterone, prostate health and immunity.
Pumpkin Seeds Macros (per 100g)
Pumpkin Seeds Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 559 cal | 30.0g | 11.0g | 49.0g |
| 100g | 559 cal | 30.0g | 11.0g | 49.0g |
| 200g | 1118 cal | 60.0g | 22.0g | 98.0g |
| 1 cup (~240g) | 1342 cal | 72.0g | 26.4g | 117.6g |
| 1 oz (28g) | 157 cal | 8.4g | 3.1g | 13.7g |
Burn Off Pumpkin Seeds (559 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 559 calories from Pumpkin Seeds:
- Walking (3 mph)130 min
- Running (6 mph)47 min
- Cycling (moderate)61 min
- Swimming (moderate)76 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Pumpkin Seeds?
Pumpkin Seeds contains 559 calories per 100g serving. That's 559 calories per 100g, or 1342 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Pumpkin Seeds?
Pumpkin Seeds has 30g of protein per 100g (30.0g protein per 100g). Excellent protein source.
Is Pumpkin Seeds keto-friendly?
Yes, Pumpkin Seeds is keto-friendly. With 11g carbs and 49g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 5.0g.
Is Pumpkin Seeds suitable for vegans?
Yes, Pumpkin Seeds is vegan. It contains no animal products. Often used in plant-based diets for protein.
What are the macros for Pumpkin Seeds?
Per 100g: 559 calories, 30g protein (21% cal), 11g carbs (8% cal), 49g fat (79% cal). Fiber: 6g. Sodium: 7mg.
How much Pumpkin Seeds should I eat to lose weight?
For weight loss, Pumpkin Seeds fits a calorie deficit if portioned. A typical 500 cal/day deficit means Pumpkin Seeds can comprise up to 89g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.