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Cold-pressed pumpkin seed oil Calories
Cold-pressed, contains vitamin E, rich in unsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Cold-pressed pumpkin seed oil (14 g) has 124 calories. That works out to 884 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 14 g of fat and 0 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cold-pressed pumpkin seed oil Nutrition Facts
Selected: 1 tablespoon (medium) · 14 g
124
KCAL / 14G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
14g
· 18% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Cold-pressed pumpkin seed oil nutrition facts table · 1 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
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 Cold-pressed pumpkin seed oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 14 g | 124 kcal |
| 1 teaspoon (medium) | 4.5 g | 40 kcal |
| 1 serving (small) | 10 g | 88 kcal |
| 1 serving (large) | 20 g | 177 kcal |
| 2 tablespoon (double) | 28 g | 248 kcal |
| 1 ounce (medium) | 28.3 g | 250 kcal |
| 100 g | 100 g | 884 kcal |
| 1 cup (medium) | 218 g | 1927 kcal |
Calculated from 884 calories per 100 g.
Frequently Asked Questions About Cold-pressed pumpkin seed oil
What is cold-pressed pumpkin seed oil used for?
Cold-pressed pumpkin seed oil is mainly used as a finishing oil, adding a rich, nutty flavor to salads, soups, vegetables, and dips. It also provides unsaturated fats and vitamin E, but it is not a treatment for a medical condition.
Can you cook with cold-pressed pumpkin seed oil?
Yes, you can use cold-pressed pumpkin seed oil in cooking, but it is best added to finished dishes rather than exposed to prolonged high heat. Heat can diminish its distinctive flavor, so drizzle it over warm food just before serving.
Can you fry with cold-pressed pumpkin seed oil?
No, cold-pressed pumpkin seed oil is not a good choice for deep-frying. High heat can make it smoke and damage its delicate flavor; use an oil suited to high-temperature cooking and save this one for dressings or finishing.
What does cold-pressed pumpkin seed oil taste like?
Cold-pressed pumpkin seed oil usually tastes nutty, rich, and slightly earthy, with a flavor that can recall pumpkin seeds. Its intensity and color vary with the seeds and production method, so try a small drizzle before using it generously.
How should you store cold-pressed pumpkin seed oil after opening?
Store cold-pressed pumpkin seed oil tightly closed in a cool, dark place, away from the stove and sunlight. Refrigeration can help preserve freshness, especially in a warm kitchen; follow the storage directions on the bottle because products can differ.
Does cold-pressed pumpkin seed oil help with prostate health?
Cold-pressed pumpkin seed oil has not been proven to treat prostate enlargement or other prostate conditions. Research on pumpkin seed ingredients does not make the oil a substitute for diagnosis or prescribed treatment; seek medical advice for urinary symptoms.
Can you use cold-pressed pumpkin seed oil on your hair?
Yes, you can apply cold-pressed pumpkin seed oil to your hair or scalp as a cosmetic oil, but strong evidence that it promotes hair growth is lacking. Test a small area first, and wash it off if you develop irritation.
Is cold-pressed pumpkin seed oil different from roasted pumpkin seed oil?
Yes. Cold-pressed pumpkin seed oil is made without deliberately roasting the seeds first, while oil from roasted seeds often has a deeper, toastier flavor. The production method mainly changes the taste and aroma, so choose based on how you plan to use it.
How can you tell if cold-pressed pumpkin seed oil has gone rancid?
Rancid cold-pressed pumpkin seed oil may smell stale, sour, or like paint, and its flavor can become unpleasantly bitter. If the smell or taste has clearly changed, discard it rather than trying to restore it by heating.
Can you take cold-pressed pumpkin seed oil on an empty stomach?
Yes, edible cold-pressed pumpkin seed oil can be consumed on an empty stomach, but there is no established benefit to taking it that way. If it causes nausea or stomach discomfort, have it with food or stop using it.
Cold-pressed pumpkin seed oil Vitamins & Minerals
Vitamins
Vitamin E
0.43mg · 3% DV
Vitamin K
0.99µg · 1% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Cold-pressed pumpkin seed oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cold-pressed pumpkin seed oil
To burn the 124 calories in 1 tablespoon (medium) (14 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 Cold-pressed pumpkin seed oil?
Cold-pressed pumpkin seed oil is made by pressing pumpkin seeds without heating them. Deep green and aromatic, it is especially associated with Austria’s Styria region, where it is a familiar finishing oil; elsewhere it is often found in specialty shops and used sparingly for its distinctive flavour.
Its taste is nutty, with a hint of toasted seeds. Drizzle it over salads, soups, roasted vegetables or a simple bowl of grains, rather than using it to fry. It is almost entirely fat, with no protein or carbohydrates, and is rich in unsaturated fats. A little goes a long way, and adding it just before serving helps preserve its aroma.
How Nutritious Is Cold-pressed pumpkin seed oil?
Nutrient density
Low
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
Low
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 Cold-pressed pumpkin seed oil Processed?
NOVA 2
Minimally 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 Cold-pressed pumpkin seed oil Contain Allergens?
No known major allergens
Which Diets Is Cold-pressed pumpkin seed oil 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
Cold-pressed pumpkin seed oil Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.76g
POLYUNSATURATED
6.72g
Omega 6:3 ratio 231:1
Above the ideal 4:1 (231:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.