Question 1

How many calories are in pumpkin seeds?

Accepted Answer

One oz (28 g) of pumpkin seeds has about 159 calories. Per 100 g that is 559 calories. The figures are from the USDA FoodData Central database (lab-measured values).

Question 2

How much protein is in pumpkin seeds?

Accepted Answer

One oz (28 g) has 8.6 g of protein (30.2 g per 100 g). That makes it a good source of protein.

Question 3

How many carbs are in pumpkin seeds?

Accepted Answer

One oz (28 g) has 3 g of carbohydrate, of which 1.7 g is fibre and 0.4 g is sugars.

Question 4

What vitamins and minerals does pumpkin seeds contain?

Accepted Answer

Per oz (28 g), the most notable are manganese (56% of the Daily Value), copper (42% of the Daily Value), magnesium (40% of the Daily Value), phosphorus (28% of the Daily Value). The tool above lists every vitamin and mineral the USDA measured, at any portion size.

Question 5

Where do these pumpkin seeds nutrition numbers come from?

Accepted Answer

They come from the USDA FoodData Central database (SR Legacy), which is public domain, scaled to the portion shown. Brands and recipes vary, so treat them as typical values. Nothing you look up here is sent to a server.

Nutrient	1 oz (28 g)	Per 100 g	% Daily Value
Calories	159 kcal	559 kcal	—
Protein	8.6 g	30 g	17%
Carbohydrate	3 g	11 g	1%
Fibre	1.7 g	6 g	6%
Sugars	0.4 g	1.4 g	—
Fat	14 g	49 g	18%
Saturated fat	2.5 g	8.7 g	12%
Sodium	2 mg	7 mg	0%
Potassium	230 mg	809 mg	5%
Calcium	13 mg	46 mg	1%
Iron	2.5 mg	8.8 mg	14%
Vitamin C	0.54 mg	1.9 mg	1%

Pumpkin seeds nutrition facts

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