Calorie Database

Searchable online nutrition database

Pumpkin Seeds

How many Calories in Pumpkin seeds?

569 Cals per 100g

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Find out more about Nuts and seeds general.

Pumpkin seeds also contains:

  • 15.2 g of carbohydrates,
  • 24.4 grams of protein,
  • 45.6 grams of fat and
  • 0.0 mg of cholesterol

per 100g serving.

That represents 28.5% of typical adult GDA (2,000 Cals) for calorie intake, 5.6% of carbohydrate GDA, 48.8% of protein GDA and 65.1% of fat GDA.

Traffic Light Labelling *

Fat High
Saturated Fat High
Sugar Low
Salt Low

* See the NHS Livewell pages for more information on food traffic light labelling.

For additional nutritional data about Pumpkin seeds including fibre, sugars, vitamins, minerals, fatty acids and more see the data table below.

Nutritional Data

All figures below are expressed per 100g edible portion.

Energy (Calories) 569 Kcals/Calories
Energy (Kilojoules) 2360 KJ
Water 5.6 g
Nitrogen 4.61 g
Protein 24.4 g
Fat 45.6 g
Carbohydrates 15.2 g
Starch 14.1 g
Sugar 1.1 g
Fibre 5.3 g
Alcohol g/ml
Saturated fatty acids 7.00 g
Polyunsaturated fatty acids 18.30 g
Trans fatty acids 0.00 g
Cholesterol 0.0 mg


Retinol - Vitamin A 0 mcg
Carotene - Vitamin A (230) mcg
Retinol Equivalent (38) mcg
Vitamin D 0.0 mcg
Vitamin E N mg
Vitamin K1 mcg
Thiamin 0.23 mg
Riboflavin 0.32 mg
Niacin 1.7 mg
Tryptophan 7.1 mg
Niacin Equivalent mg
Vitamin B6 N mg
Vitamin B12 0.0 mcg
Folate N mcg
Pantothenate N mg
Biotin N mcg
Vitamin C 0 mg


Sodium 18 mg
Potassium 820 mg
Calcium 39 mg
Magnesium 270 mg
Phosphorus 850 mg
Iron 10.00 mg
Copper 1.57 mg
Zinc 6.6 mg
Chloride N mg
Manganese N mcg
Selenium (6) mcg
Iodine N mcg


Analysis and literature sources