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Pumpkin seed protein Calories
High protein, contains fiber, source of magnesium and zinc
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Pumpkin seed protein (15 g) has 60 calories. That works out to 400 calories per 100 g. It contains 1.8 g of carbs, 9.8 g of protein, 1.5 g of fat and 1.2 g of fiber. Its 165 mg of Phosphorus covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pumpkin seed protein Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
60
KCAL / 15G
Carbs
1.8g
· 1% DV
Protein
9.8g
· 20% DV
Fat
1.5g
· 2% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 65% · Fat 23%
Pumpkin seed protein nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 9.8 g | 20% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Pumpkin seed protein?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 60 kcal |
| 1 teaspoon (small) | 5 g | 20 kcal |
| 1 serving (small) | 20 g | 80 kcal |
| 1 ounce (medium) | 28 g | 112 kcal |
| 2 tablespoon (double) | 30 g | 120 kcal |
| 1 serving (medium) | 35 g | 140 kcal |
| 1 serving (large) | 50 g | 200 kcal |
| 100 g | 100 g | 400 kcal |
| 1 cup (shredded) | 120 g | 480 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Pumpkin seed protein
What is pumpkin seed protein made from?
Pumpkin seed protein is made from pumpkin seeds, typically after some of their oil has been removed and the remaining material is milled into a powder. Its protein concentration and texture can vary between products.
Is pumpkin seed protein a complete protein?
Pumpkin seed protein contains essential amino acids, but it can be relatively low in lysine compared with some other protein sources. Eating varied sources such as beans and grains across the day helps provide a broader amino acid mix.
What does pumpkin seed protein taste like?
Pumpkin seed protein usually tastes earthy, mildly nutty, and sometimes a little grassy. It pairs well with cocoa, banana, cinnamon, or savory soups, which can soften its distinctive flavor.
How do you use pumpkin seed protein in oatmeal or yogurt?
Stir pumpkin seed protein into oatmeal or yogurt, adding a little at a time to prevent clumps. Its thick, earthy texture may be more noticeable in plain yogurt, so fruit or a splash of milk can help blend it in.
Can pumpkin seed protein replace whey protein?
Yes, pumpkin seed protein can replace whey as a plant-based option, but the two differ in taste, texture, and amino acid profile. A straight swap may also change how a smoothie or recipe blends.
Does pumpkin seed protein mix smoothly in a shake?
Pumpkin seed protein can be mixed into a shake, although it may feel thicker or grittier than some other protein powders. A blender usually gives a smoother result than stirring it into a glass by hand.
Can you bake with pumpkin seed protein?
Yes, pumpkin seed protein can be added to muffins, pancakes, and bread. Replacing all the flour can make baked goods dense or dry, so start by substituting only a small portion and adjust the liquid if needed.
Is pumpkin seed protein good for building muscle?
Yes, pumpkin seed protein contributes protein that supports muscle repair and growth when paired with resistance training. Use it as one of several protein sources rather than relying on it as the only part of a muscle-building diet.
Can pumpkin seed protein cause digestive problems?
It can cause gas or bloating for some people, particularly when they have a large serving or are not used to its fiber. Starting with a smaller amount can help you see how your digestion responds.
How should you store pumpkin seed protein after opening?
Keep pumpkin seed protein tightly sealed in a cool, dry cupboard, away from heat and moisture. Use a dry scoop and follow the package’s storage directions; discard it if its smell, appearance, or texture changes noticeably.
Pumpkin seed protein Vitamins & Minerals
Vitamins
B3
0.68mg · 4% DV
Biotin
1.2µg · 4% DV
B6
0.05mg · 3% DV
B1
0.03mg · 3% DV
Minerals
Phosphorus
165mg · 24% DV
Copper
0.17mg · 19% DV
Manganese
0.3mg · 13% DV
Magnesium
53mg · 13% DV
Potassium ⭐
135mg · 4% DV
Sodium
3mg · 0% DV
Pumpkin seed protein Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seed protein
To burn the 60 calories in 1 tablespoon (medium) (15 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pumpkin seed protein?
Pumpkin seed protein is a plant-based powder made from pumpkin seeds and used to boost the protein content of foods and drinks. Some versions are made after part of the seeds’ oil has been pressed out, then the remaining material is milled. It has a mild, earthy, nutty flavour, with a texture that can feel slightly grainy when mixed into thin liquids.
Stir it into porridge, yoghurt or a smoothie, or use it in baking; it is also easy to blend into soups and sauces. With 65 g of protein per 100 g, it is a concentrated option, and it provides fibre too. Start with a small amount and pair it with fruit or a creamy base if you prefer a smoother, milder taste.
How Nutritious Is Pumpkin seed protein?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pumpkin seed protein Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pumpkin seed protein Contain Allergens?
No known major allergens
Which Diets Is Pumpkin seed protein Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pumpkin seed protein Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 22.7:1
Above the ideal 4:1 (22.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.