🎃 Pumpkin Seeds has 559 calories per 100 g — 157 in 1 handful (28 g)
Nuts & Seeds · Serving: 1 handful (28 g) (28 g) · Values are USDA-based estimates.
per 100 g
per serving (1 handful (28 g))
macros per 100 g
Nutrition table
| Nutrient | Per 100 g | Per serving (28 g) | % Daily Value (per 100 g) |
|---|---|---|---|
| Calories | 559 kcal | 157 kcal | 28% |
| Protein | 30 g | 8.4 g | 60% |
| Carbs | 11 g | 3.1 g | 4% |
| Fat | 49 g | 13.7 g | 62.8% |
| Fibre | 6 g | 1.7 g | 21.4% |
| Sugar | 1.4 g | 0.4 g | 2.8% |
| Sodium | 18 mg | 5.0 mg | 0.8% |
| Potassium | 809 mg | 226.5 mg | 17.2% |
| Calcium | 46 mg | 12.9 mg | 3.5% |
| Iron | 8.8 mg | 2.5 mg | 48.9% |
| Vitamin C | 1.9 mg | 0.5 mg | 2.1% |
% Daily Value is based on US Daily Values (calories 2000, protein 50 g, carbs 275 g, fat 78 g, fibre 28 g, sugar 50 g, sodium 2300 mg, potassium 4700 mg, calcium 1300 mg, iron 18 mg, vitamin C 90 mg). A dash means the value is not available for this food, not zero.
Is Pumpkin Seeds healthy?
With 559 calories and 30g protein per 100 g, Pumpkin Seeds sits in the higher-calorie range for everyday foods. It is also a good source of fibre (6g per 100 g). As with any single food, what matters most is the overall pattern of what you eat across the day.
This is general information about the food's nutrition profile, not medical or dietary advice for any individual.
How it fits your goals
- General eating: at 559 kcal per 100 g, a serving of 1 handful (28 g) contributes 157 kcal — easy to slot into a day once you know the number.
- Protein focus: 30g protein per 100 g (8.4g per serving) — a strong protein choice.
- Lower-carb eating: 11g carbs per 100 g — worth counting if you track carbs.
General information only — not a personal diet plan.
Similar foods
Compared with Pumpkin Seeds (559 kcal / 100 g): Pistachios has 560 kcal per 100 g. Cashews has 553 kcal per 100 g. Compare any two foods →
Frequently asked questions
How many calories are in Pumpkin Seeds?
Pumpkin Seeds has 559 calories per 100 g, and 157 calories in 1 handful (28 g) (28 g).
How much protein is in Pumpkin Seeds?
30g protein per 100 g, or 8.4g per serving.
How much sugar is in Pumpkin Seeds?
1.4g sugar per 100 g, or 0.4g per serving.
What is a serving of Pumpkin Seeds?
On this page, a serving is 1 handful (28 g) (28 g). Per-serving values are calculated as the per-100 g value × grams ÷ 100.