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Pumpkin Seed Calories
Rich in zinc and magnesium, contains healthy fats
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Pumpkin Seed (20 g) has 112 calories. That works out to 559 calories per 100 g. It contains 2.1 g of carbs, 6 g of protein, 9.8 g of fat and 1.2 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Pumpkin Seed Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
112
KCAL / 20G
Carbs
2.1g
· 1% DV
Protein
6g
· 12% DV
Fat
9.8g
· 13% 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 7% · Protein 20% · Fat 73%
Pumpkin Seed nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 1.74 g | 9% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 6 g | 12% |
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 2 Tablespoons of Pumpkin Seed?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 112 kcal |
| 1 piece (small) | 0.3 g | 1 kcal |
| 1 tablespoon (small) | 10 g | 56 kcal |
| 1 ounce (medium) | 28 g | 157 kcal |
| 3 tablespoon (large) | 30 g | 168 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 pack (medium) | 50 g | 280 kcal |
| 100 g | 100 g | 559 kcal |
| 1 cup (whole) | 129 g | 721 kcal |
Calculated from 559 calories per 100 g.
Frequently Asked Questions About Pumpkin Seed
What are the health benefits of pumpkin seeds?
Pumpkin seeds provide zinc, magnesium, protein, and unsaturated fats. These nutrients support normal body functions, but pumpkin seeds are a nutritious food rather than a treatment or a guaranteed way to prevent disease.
Can you eat pumpkin seed shells?
Yes, pumpkin seed shells are edible, but they are fibrous and can be tough to chew. Chew them thoroughly, or remove the shells if their texture bothers you or they are difficult to digest.
How do you roast pumpkin seeds from a fresh pumpkin?
Rinse the seeds to remove the stringy pulp, then dry them well. Spread them in a single layer on a baking tray and roast at moderate heat, stirring occasionally, until crisp; add salt after roasting if desired.
Are pepitas the same as pumpkin seeds?
Pepitas are the green, shelled kernels of pumpkin seeds. The term pumpkin seeds can mean either the kernels alone or the whole seeds with their pale shells, depending on the product and recipe.
Are raw or roasted pumpkin seeds better?
Both raw and roasted pumpkin seeds can be nutritious. Raw seeds have a milder taste, while roasting brings out a nuttier flavor; avoid scorching them, and choose unsalted seeds if you want to limit sodium.
Can you eat seeds from any pumpkin?
Yes, seeds from most edible pumpkins can be eaten once separated from the pulp and prepared. Seeds from ornamental gourds are not a good choice, since some gourds can be bitter and unsafe to eat.
How should you store pumpkin seeds?
Keep pumpkin seeds in an airtight container in a cool, dry, dark place. Their natural oils can turn stale faster when exposed to warmth and light, so refrigerate or freeze them for longer storage.
Can dogs eat pumpkin seeds?
Dogs can have a small amount of plain, unsalted pumpkin seeds, preferably shelled and crushed to reduce choking risk. Avoid seasoned or salted seeds, and do not use them as a substitute for your dog's regular food.
Can eating too many pumpkin seeds upset your stomach?
Yes, eating a large amount of pumpkin seeds can cause bloating or digestive discomfort, especially if you are not used to their fiber. Their shells may be particularly tough, so start with a modest amount and chew well.
Do you need to soak pumpkin seeds before eating them?
No, pumpkin seeds do not need to be soaked before eating. Soaking can soften whole seeds and make them easier to blend or prepare for roasting, but it is optional rather than a safety requirement.
Pumpkin Seed Vitamins & Minerals
Vitamins
B3
1mg · 6% DV
B1
0.05mg · 4% DV
B5
0.15mg · 3% DV
Folate
11.6µg · 3% DV
Minerals
Manganese
0.91mg · 40% DV
Phosphorus
247mg · 35% DV
Copper
0.27mg · 30% DV
Magnesium
118mg · 28% DV
Potassium ⭐
162mg · 5% DV
Sodium
1.4mg · 0% DV
Pumpkin Seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin Seed
To burn the 112 calories in 2 tablespoon (medium) (20 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?
Pumpkin seeds are the edible seeds found inside pumpkins. They’re commonly dried and eaten roasted, either in the shell or hulled; the hulled kernels are often sold as pepitas. Across many countries, they’re enjoyed as a snack and added to salads, soups, breads and granola.
Their rich, nutty flavour and firm crunch make them an easy way to add texture to a meal. They’re rich in fats and protein, and also provide fibre, zinc and magnesium. For a less salty option, choose unsalted seeds; a small sprinkle over soup or salad adds crunch without making them the focus of the dish.
How Nutritious Is Pumpkin Seed?
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 Pumpkin Seed 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 Pumpkin Seed Contain Allergens?
No known major allergens
Which Diets Is Pumpkin Seed 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 Fat Profile
SATURATED
1.74g
MONOUNSATURATED
3.24g
POLYUNSATURATED
4.2g
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.