Pumpkin seeds: calories and nutrition facts
Per 100 g: 559 kcal, 30 g protein, 4.7 g carbohydrates and 49 g fat. A typical serving (1 tbsp, 10 g) provides about 56 kcal.
Values per 100 g; drinks and milk per 100 ml. Carbohydrates exclude fibre.
Nutrition facts
| Nutrition facts | per 100 g | 1 tbsp · 10 g |
|---|---|---|
| Energy | 2,339 kJ / 559 kcal | 234 kJ / 56 kcal |
| Fat | 49 g | 4.9 g |
| of which saturates | 8.7 g | 0.9 g |
| Carbohydrate | 4.7 g | 0.5 g |
| of which sugars | 1.4 g | 0.1 g |
| Fibre | 6.0 g | 0.6 g |
| Protein | 30 g | 3.0 g |
| Salt | 0.02 g | < 0.01 g |
Carbohydrates exclude fibre, as on UK and EU labels. “–” means: not stated in the source.
Frequently asked questions
How many calories are in pumpkin seeds?
559 kcal (2,339 kJ) per 100 g. 1 tbsp (10 g) provides about 56 kcal.
How much fat is in pumpkin seeds?
49 g fat per 100 g, of which 8.7 g saturates. 1 tbsp (10 g) has about 4.9 g.
How much protein is in pumpkin seeds?
30 g protein per 100 g; 1 tbsp (10 g) has about 3.0 g. That is 20% of the energy.
Compared
Calories per 100 g or 100 ml in Nuts & seeds.
Source and notes
Average values from the United States. Variety, ripeness, origin, recipe and preparation change the values; for packaged food the label applies. Not dietary advice.
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