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Ground pumpkin seeds Calories
Rich in magnesium, zinc and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (grated) of Ground pumpkin seeds (10 g) has 56 calories. That works out to 559 calories per 100 g. It contains 1.1 g of carbs, 3 g of protein, 4.9 g of fat and 0.6 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Ground pumpkin seeds Nutrition Facts
Selected: 1 tablespoon (grated) · 10 g
56
KCAL / 10G
Carbs
1.1g
· 0% DV
Protein
3g
· 6% DV
Fat
4.9g
· 6% DV
Fiber
0.6g
· 2% 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%
Ground pumpkin seeds nutrition facts table · 1 tablespoon (grated) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0.7 mg | 0% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 3 g | 6% |
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 Grated Ground pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (grated) | 10 g | 56 kcal |
| 1 teaspoon (grated) | 5 g | 28 kcal |
| 1 serving (small) | 15 g | 84 kcal |
| 2 tablespoon (grated) | 20 g | 112 kcal |
| 1 ounce (whole) | 28 g | 157 kcal |
| 0.25 cup (grated) | 30 g | 168 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 serving (large) | 50 g | 280 kcal |
| ½ cup (grated) | 60 g | 335 kcal |
| 100 g | 100 g | 559 kcal |
Calculated from 559 calories per 100 g.
Frequently Asked Questions About Ground pumpkin seeds
How do you use ground pumpkin seeds?
Add ground pumpkin seeds to oatmeal, yogurt, smoothies, soups, or sauces. Their mild, nutty flavor also works as a topping for salads and roasted vegetables. Stir them into hot dishes after cooking when possible to preserve their flavor and avoid prolonged heating.
What are the benefits of ground pumpkin seeds?
Ground pumpkin seeds provide magnesium, zinc, and unsaturated fats. These nutrients support normal body functions, but the seeds do not prevent or cure disease. Grinding makes them easy to mix into meals, which can be useful if you prefer their texture to whole seeds.
How much ground pumpkin seeds should you eat a day?
A tablespoon is a practical serving of ground pumpkin seeds to add to a meal. Use a spoon to portion them rather than sprinkling freely, since ground seeds are easy to overpour. There is no established daily dose required for everyone.
How should you store ground pumpkin seeds?
Store ground pumpkin seeds in an airtight container in a cool, dark, dry place. Grinding exposes more of the seed to air, so the ground form can lose freshness faster than whole seeds. Refrigerate or freeze a larger batch to help preserve its flavor.
Can ground pumpkin seeds help with prostate problems?
Ground pumpkin seeds contain zinc and plant compounds, but they are not a proven treatment for an enlarged prostate or other prostate conditions. Do not use them in place of prescribed care; seek medical advice if you have urinary symptoms or concerns.
Can you bake with ground pumpkin seeds?
Yes, ground pumpkin seeds can be added to bread, muffins, crackers, and savory pastry dough. They can make baked goods denser and richer, so start by replacing only part of the flour rather than substituting them one-for-one.
Can you put ground pumpkin seeds in smoothies?
Yes, ground pumpkin seeds blend well into smoothies and add a mild nutty taste. Blend them with the other ingredients until smooth, or stir them in afterward for a slightly grainier texture. A small amount is usually enough to notice the flavor.
Are ground pumpkin seeds better than whole pumpkin seeds?
Neither form is universally better: ground pumpkin seeds are easier to mix into foods, while whole seeds keep their texture and generally stay fresh longer. Ground seeds are also easier to eat quickly, so portion them rather than eating straight from the container.
Can ground pumpkin seeds go rancid?
Yes, ground pumpkin seeds can develop a stale or bitter taste as their oils oxidize, especially when exposed to heat, light, or air. Keep them sealed and cool, and discard them if they smell or taste unpleasant.
Can you eat ground pumpkin seeds raw?
Yes, ground pumpkin seeds can be eaten without cooking if they were prepared from food-safe seeds and stored properly. Sprinkle them into cold foods or mix them into yogurt. If the product smells stale or has been stored damp, do not eat it.
Ground pumpkin seeds Vitamins & Minerals
Vitamins
B3
0.5mg · 3% DV
B1
0.03mg · 3% DV
B5
0.08mg · 2% DV
Vitamin E
0.22mg · 1% DV
Minerals
Manganese
0.45mg · 20% DV
Phosphorus
123mg · 18% DV
Copper
0.13mg · 14% DV
Magnesium
59mg · 14% DV
Potassium ⭐
81mg · 2% DV
Sodium
0.7mg · 0% DV
Ground pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ground pumpkin seeds
To burn the 56 calories in 1 tablespoon (grated) (10 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 Ground pumpkin seeds?
Ground pumpkin seeds are made by grinding the kernels of pumpkin seeds, usually after removing their hard outer shells. Depending on how finely they are milled, they can be powdery or slightly coarse, with an earthy, nutty flavour. They are used in many cuisines and are an easy way to add seed flavour without whole kernels.
Sprinkle them over porridge, yoghurt, salads or soup, stir them into smoothies, or use them in baking. They provide magnesium, zinc and healthy fats, along with protein, so a small amount brings plenty of flavour and richness. A tablespoon is about 10 g; start with a little in a dressing or breakfast bowl if you want the taste without making the dish too heavy.
How Nutritious Is Ground 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 Ground 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 Ground pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Ground 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
Ground pumpkin seeds Fat Profile
SATURATED
0.87g
MONOUNSATURATED
1.62g
POLYUNSATURATED
2.09g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.