Pumpkin seeds: calories and nutrition
Calories and protein in pumpkin seeds by portion and type. Values are for shelled green kernels (pepitas), dried or roasted, and for roasted seeds in the shell.
Dried · 1 oz (28.35 g)
158kcal
- 9gProtein
- 3gCarbs
- 14gFat
- Fiber 2g
- Sugar 0g
- Saturated fat 2g
- Sodium 2mg
17% of the EU protein reference intake (50 g) · 8% of the EU energy reference intake (2,000 kcal)
Dried · 100 g
559kcal
- 30gProtein
- 11gCarbs
- 49gFat
- Fiber 6g
- Sugar 1g
- Saturated fat 9g
- Sodium 7mg
60% of the EU protein reference intake (50 g) · 28% of the EU energy reference intake (2,000 kcal)
Dried · 150 g
839kcal
- 45gProtein
- 16gCarbs
- 74gFat
- Fiber 9g
- Sugar 2g
- Saturated fat 13g
- Sodium 11mg
91% of the EU protein reference intake (50 g) · 42% of the EU energy reference intake (2,000 kcal)
Roasted · 1 oz (28.35 g)
163kcal
- 8gProtein
- 4gCarbs
- 14gFat
- Fiber 2g
- Sugar 0g
- Saturated fat 2g
- Sodium 5mg
17% of the EU protein reference intake (50 g) · 8% of the EU energy reference intake (2,000 kcal)
Roasted · 100 g
574kcal
- 30gProtein
- 15gCarbs
- 49gFat
- Fiber 7g
- Sugar 1g
- Saturated fat 9g
- Sodium 18mg
60% of the EU protein reference intake (50 g) · 29% of the EU energy reference intake (2,000 kcal)
Roasted · 150 g
861kcal
- 45gProtein
- 22gCarbs
- 74gFat
- Fiber 10g
- Sugar 2g
- Saturated fat 13g
- Sodium 27mg
90% of the EU protein reference intake (50 g) · 43% of the EU energy reference intake (2,000 kcal)
In shell · 1 oz, 85 seeds (28.35 g)
126kcal
- 5gProtein
- 15gCarbs
- 5gFat
- Fiber 5g
- Sugar no data
- Saturated fat 1g
- Sodium 5mg
11% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
In shell · 100 g
446kcal
- 19gProtein
- 54gCarbs
- 19gFat
- Fiber 18g
- Sugar no data
- Saturated fat 4g
- Sodium 18mg
37% of the EU protein reference intake (50 g) · 22% of the EU energy reference intake (2,000 kcal)
In shell · 150 g
669kcal
- 28gProtein
- 81gCarbs
- 29gFat
- Fiber 28g
- Sugar no data
- Saturated fat 6g
- Sodium 27mg
56% of the EU protein reference intake (50 g) · 33% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Dried559 301149
- Roasted574 301549
- In shell446 195419
Questions
Which has more calories: pumpkin seeds (dried) or pumpkin seeds (roasted)?
Pumpkin seeds (roasted): 574 kcal per 100 g, more than pumpkin seeds (dried) with 559 kcal.
How much protein is in 100 kcal of pumpkin seeds?
Pumpkin seeds (dried): about 5 g of protein per 100 kcal.
How many grams of pumpkin seeds have about 100 kcal?
18 g of pumpkin seeds (dried) has 101 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
