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Ground pumpkin seeds Calories
Rich in protein, magnesium, and zinc
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) 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 (medium) · 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 (medium) (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 Ground pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 56 kcal |
| 1 teaspoon (small) | 3 g | 17 kcal |
| 2 tablespoon (double) | 20 g | 112 kcal |
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 serving (large) | 45 g | 252 kcal |
| 100 g | 100 g | 559 kcal |
| 1 cup (whole) | 120 g | 671 kcal |
Calculated from 559 calories per 100 g.
Frequently Asked Questions About Ground pumpkin seeds
How do you use ground pumpkin seeds?
Ground pumpkin seeds work well stirred into yogurt, oatmeal, soups, and sauces, or sprinkled over salads and roasted vegetables. You can also blend them with oil and herbs for a pesto-style topping. Add them gradually to wet mixtures, since they thicken as they sit.
How do you make ground pumpkin seeds at home?
To make ground pumpkin seeds, pulse dry pumpkin seed kernels in a clean food processor or spice grinder. Stop as soon as they become a meal-like powder; blending continuously can release their oils and turn the mixture into a paste.
How should you store ground pumpkin seeds?
Store ground pumpkin seeds in an airtight container away from heat, moisture, and light. Because grinding exposes their oils to air, they can lose freshness faster than whole seeds. Keep the sealed container in the refrigerator, or freeze it for longer storage.
Can you eat ground pumpkin seeds raw?
Yes, ground pumpkin seeds can be eaten raw; they do not need cooking. Stir them into yogurt or a smoothie, or sprinkle them onto a salad. Use a fresh-smelling product, since a bitter or rancid smell can indicate that the seeds have turned.
Do ground pumpkin seeds go bad?
Yes, ground pumpkin seeds can go rancid because their oils are exposed to air after grinding. Discard them if they smell sour, paint-like, or noticeably stale, or taste unusually bitter. An airtight container and cool storage help preserve their freshness.
Are ground pumpkin seeds the same as pumpkin seed flour?
Not necessarily. Ground pumpkin seeds usually means whole kernels milled into a meal, while some pumpkin seed flours are made from partially defatted kernels. The products can differ in fat content and texture, so they may not behave the same way in baking.
Can you use ground pumpkin seeds instead of flour?
You can replace part of the flour in some recipes with ground pumpkin seeds, but they are not a one-for-one substitute. They contain oil and do not form gluten, so replacing too much can make baked goods dense or crumbly.
Should pumpkin seeds be roasted before grinding them?
No, pumpkin seeds do not have to be roasted before grinding; raw kernels work too. Roasting gives ground pumpkin seeds a deeper, nuttier flavor. If you roast them first, let them cool completely so warmth does not encourage the ground mixture to clump or turn oily.
Can you add ground pumpkin seeds to smoothies?
Yes, ground pumpkin seeds blend easily into smoothies and add a mild nutty taste. Start with a small amount and blend thoroughly; the powder can make a smoothie thicker, especially if it sits before drinking. They also work in yogurt bowls and overnight oats.
Can you freeze ground pumpkin seeds?
Yes, ground pumpkin seeds can be frozen in a tightly sealed, moisture-proof container. Freezing slows the loss of freshness, and small portions let you take out only what you need. Keep the container closed while the seeds are frozen to limit condensation.
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 ⭐
92mg · 3% 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 (medium) (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 edible pumpkin seeds milled into a fine powder or a coarser meal. They can be made at home or bought ready-ground, and work as both a flavouring and a way to add body to recipes.
Their taste is gently sweet, earthy and nutty, with a slightly oily texture; finer grinds blend smoothly, while coarser ones add a little crunch. Across the English-speaking world, stir them into porridge, smoothies or yoghurt, sprinkle them over salads and soups, or use them in baking. In cuisines where pumpkin seeds are ground for sauces, they can also help thicken a dish. They provide protein, magnesium and zinc, and are energy-dense, so a spoonful is often enough to enrich a meal.
How Nutritious Is Ground pumpkin seeds?
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 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
2.11g
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.