Calories in Pumpkin Seeds: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: Web research, March 2026.
Pumpkin seeds contain 559 calories per 100g, with a standard 1 oz serving (28g) coming in at about 157 calories. That ounce packs 8.5g of protein, 3g of carbs, 13.7g of fat, and 1.7g of fiber. Pumpkin seeds are one of the most nutrient-dense seeds available, with standout levels of magnesium (592mg per 100g), phosphorus (1,232mg per 100g), and zinc (7.8mg per 100g). They are also a strong plant-based protein source at 30.2g per 100g. Iron comes in at 8.8mg per 100g, one of the highest values in the seed category. The fat profile is predominantly unsaturated, with 16.2g monounsaturated and 21g polyunsaturated fat per 100g. For anyone tracking macros, pumpkin seeds offer serious nutritional value in a compact serving.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 156.5 | 8.5g | 3g | 13.7g | 1.7g |
| 100g | 559 | 30.2g | 10.7g | 49g | 6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 559 | 28% |
| Protein | 30.2g | 60% |
| Total Fat | 49g | 63% |
| Saturated Fat | 8.7g | 44% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 10.7g | 4% |
| Dietary Fiber | 6g | 21% |
| Sugars | 1.4g | 3% |
| Sodium | 7mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 8.7g | 3% |
| Trans Fat | 0.1g | 0% |
| Calcium | 46mg | 4% |
| Iron | 8.8mg | 49% |
| Potassium | 809mg | 17% |
| Vitamin A | 1mcg | 0% |
| Vitamin C | 1.9mg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 592mg | 141% |
| Phosphorus | 1232mg | 99% |
| Zinc | 7.8mg | 71% |
| Selenium | 9.4mcg | 17% |
| Folate | 58mcg | 14% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 5mg | 31% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pumpkin Seeds
Pumpkin seeds are a nutritional powerhouse, particularly for active people watching their micronutrient intake. The magnesium content (592mg per 100g) is one of the highest of any food. Magnesium is involved in over 300 enzymatic reactions, including muscle contraction, protein synthesis, and sleep quality. Many people who train regularly are magnesium deficient without realizing it.
Zinc at 7.8mg per 100g is another major highlight. Zinc plays a direct role in testosterone production, immune defense, and wound healing. A 1 oz serving of pumpkin seeds provides more than half the daily recommended zinc intake for adults.
The iron content (8.8mg per 100g) is notable for a plant-based food. Iron is essential for oxygen transport and energy production. Combining pumpkin seeds with vitamin C sources can improve non-heme iron absorption.
Protein content sits at 30.2g per 100g, making pumpkin seeds one of the most protein-rich seeds available. The fat profile is largely unsaturated (16.2g monounsaturated, 21g polyunsaturated per 100g), which supports cardiovascular health. Phosphorus (1,232mg per 100g) is extraordinarily high and plays a key role in ATP production, directly relevant to exercise performance.
Dietary Considerations
Pumpkin seeds are naturally gluten-free, vegan, and dairy-free, making them compatible with virtually all dietary patterns except nut and seed allergies. With only 10.7g of carbs per 100g, they are suitable for ketogenic and low-carb diets. The high calorie density (559 per 100g) means portion control matters if you are in a calorie deficit. A 1 oz (28g) serving is a typical snack portion at about 157 calories. Pumpkin seeds are an excellent choice for plant-based eaters who need protein, zinc, and iron without animal products.
Daily Intake (100g)
100g of pumpkin seeds provides 28% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pumpkin seeds?
Pumpkin seeds have 559 calories per 100g. A standard 1 oz serving (28g) contains about 157 calories.
Are pumpkin seeds good for weight loss?
Pumpkin seeds are calorie-dense at 559 per 100g, so they need to be portioned. However, the high protein (30.2g per 100g) and fiber (6g per 100g) make them very satiating, which can help control overall intake.
How much protein in pumpkin seeds?
Pumpkin seeds have 30.2g of protein per 100g. A 1 oz serving (28g) provides about 8.5g of protein.
Are pumpkin seeds keto-friendly?
Yes. Pumpkin seeds have only 10.7g of carbs per 100g and are high in fat and protein, making them well-suited for ketogenic diets.
How much zinc is in pumpkin seeds?
Pumpkin seeds contain 7.8mg of zinc per 100g. A 1 oz serving provides roughly 2.2mg of zinc, making them one of the best food sources of zinc available.
How much magnesium is in pumpkin seeds?
Pumpkin seeds contain 592mg of magnesium per 100g, which is exceptionally high. A 1 oz serving provides about 166mg of magnesium.
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