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Dried Pumpkin Seeds Calories
Rich in magnesium and zinc, contains protein and healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Dried Pumpkin Seeds (28 g) has 157 calories. That works out to 560 calories per 100 g. It contains 2.8 g of carbs, 8.4 g of protein, 13.7 g of fat and 1.7 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Dried Pumpkin Seeds Nutrition Facts
Selected: 1 ounce (medium) · 28 g
157
KCAL / 28G
Carbs
2.8g
· 1% DV
Protein
8.4g
· 17% DV
Fat
13.7g
· 18% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 20% · Fat 73%
Dried Pumpkin Seeds nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 2.44 g | 12% |
| Trans fat | 0 g | |
| Sodium | 1.96 mg | 0% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 8.4 g | 17% |
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 oz of Dried Pumpkin Seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 piece (mini) | 0.5 g | 3 kcal |
| 1 tablespoon (small) | 9 g | 50 kcal |
| 2 tablespoon (double) | 18 g | 101 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 pack (small) | 50 g | 280 kcal |
| 100 g | 100 g | 560 kcal |
| 1 pack (large) | 100 g | 560 kcal |
| 1 cup (large) | 129 g | 722 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Dried Pumpkin Seeds
Are dried pumpkin seeds the same as pepitas?
Not exactly. Pepitas usually means the green, hulled kernels, while dried pumpkin seeds may still have their pale outer shells. Some shops use the terms interchangeably, so check whether the seeds are shelled.
Can you eat the shells of dried pumpkin seeds?
Yes, the shells of dried pumpkin seeds are edible, but they can be tough and fibrous. Chew them thoroughly; if they feel difficult to digest or uncomfortable to eat, remove the shells and eat the kernels.
How do you roast dried pumpkin seeds?
Spread dried pumpkin seeds in a single layer and roast them in a moderate oven, stirring occasionally, until fragrant and crisp. Watch closely near the end because small seeds can burn quickly; add salt or seasonings after roasting.
Do dried pumpkin seeds need to be soaked before eating?
No, dried pumpkin seeds do not need to be soaked before eating. Soaking can soften them, but it also adds moisture, so eat them soon afterward or dry them thoroughly before storing to prevent spoilage.
How should you store dried pumpkin seeds?
Store dried pumpkin seeds in an airtight container in a cool, dark, dry place. Their natural oils can turn rancid faster with heat and light; refrigerate or freeze them in a sealed container for longer storage.
How can you tell if dried pumpkin seeds have gone rancid?
Rancid dried pumpkin seeds may smell like paint or old oil and taste bitter or unpleasant. Discard them if they smell or taste off, or if you see mold, dampness, or signs of insects.
Are raw or roasted dried pumpkin seeds healthier?
Neither is automatically healthier; both can be nutritious. Roasting mainly changes the flavor and texture, while added salt changes the sodium content. Choose unsalted seeds if you want to keep sodium lower.
How many dried pumpkin seeds should you eat a day?
A moderate handful is a practical serving of dried pumpkin seeds; the typical serving is about 28 g. They are easy to overeat while snacking, so portion some into a bowl rather than eating from the bag.
Are dried pumpkin seeds good for people with diabetes?
Dried pumpkin seeds can fit into a diabetes-friendly eating pattern, but portion size and added salt still matter. If you use glucose-lowering medication or follow an individualized meal plan, ask your clinician or dietitian how to include them.
Can dogs eat dried pumpkin seeds?
Dogs can eat a small amount of plain, unsalted dried pumpkin seed kernels, but avoid seasoned or salted seeds. Remove hard shells and crush the kernels to reduce choking risk, and stop if they upset your dog’s stomach.
Dried Pumpkin Seeds Vitamins & Minerals
Vitamins
B3
1.4mg · 9% DV
B1
0.08mg · 7% DV
B5
0.21mg · 4% DV
Vitamin E
0.62mg · 4% DV
Minerals
Manganese
1.26mg · 55% DV
Phosphorus
345mg · 49% DV
Copper
0.38mg · 42% DV
Magnesium
166mg · 40% DV
Potassium ⭐
227mg · 7% DV
Sodium
1.96mg · 0% DV
Dried Pumpkin Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Pumpkin Seeds
To burn the 157 calories in 1 ounce (medium) (28 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 Dried Pumpkin Seeds?
Dried Pumpkin Seeds are the edible seeds taken from pumpkins and dried for storage or eating. They can be enjoyed plain or toasted, with their shells on or as shelled kernels; toasted seeds are a familiar snack in many pumpkin-growing regions.
Their mild, nutty flavour and crisp bite also make them an easy addition to salads, porridge, bread and trail mix. They provide protein and unsaturated fats, along with minerals such as magnesium and zinc. Because they are energy-dense, a small handful is often enough for a snack; try them over soup or alongside fruit for a simple contrast in texture.
How Nutritious Is Dried Pumpkin Seeds?
Nutrient density
Very 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 Dried Pumpkin Seeds 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 Dried Pumpkin Seeds Contain Allergens?
No known major allergens
Which Diets Is Dried Pumpkin Seeds 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
Dried Pumpkin Seeds Fat Profile
SATURATED
2.44g
MONOUNSATURATED
4.54g
POLYUNSATURATED
5.88g
Omega 6:3 ratio 186.7:1
Above the ideal 4:1 (186.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.