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Pumpkin seed oil Calories
Plant oil rich in unsaturated fatty acids
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of 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.
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%
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 Pumpkin seed oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 14 g | 124 kcal |
| 1 teaspoon (small) | 4.5 g | 40 kcal |
| 1 serving (small) | 10 g | 88 kcal |
| 1 serving (medium) | 20 g | 177 kcal |
| 2 tablespoon (double) | 28 g | 248 kcal |
| 1 ounce (medium) | 28.4 g | 251 kcal |
| 1 serving (large) | 30 g | 265 kcal |
| 100 g | 100 g | 884 kcal |
| 1 cup (whole) | 218 g | 1927 kcal |
Calculated from 884 calories per 100 g.
Frequently Asked Questions About Pumpkin seed oil
What are the benefits of pumpkin seed oil?
Pumpkin seed oil is a plant oil rich in unsaturated fatty acids and adds a distinctive flavor to food. It is not a proven treatment for a health condition, so use it as an ingredient rather than as a remedy.
Can you cook with pumpkin seed oil?
Yes, but pumpkin seed oil is best used without prolonged high heat. Heating can dull its characteristic flavor, so drizzle it over cooked vegetables, soup, or grains, or use it in a dressing instead of frying with it.
How do you use pumpkin seed oil?
Use pumpkin seed oil in salad dressings or drizzle a little over soups, roasted vegetables, and grains just before serving. Its rich, nutty flavor can dominate a dish, so start with a small amount and adjust to taste.
Does pumpkin seed oil help with prostate problems?
Pumpkin seed oil has not been established as a treatment for prostate problems. Some research has examined pumpkin seed products, but they should not replace medical care; talk with a healthcare professional about urinary or prostate symptoms.
Can pumpkin seed oil help hair growth?
There is not enough reliable evidence to say that pumpkin seed oil grows hair or prevents hair loss. You can apply a small amount to your scalp or hair as an oil, but stop if it causes irritation and do not rely on it as a hair-loss treatment.
Can pumpkin seed oil cause side effects?
Pumpkin seed oil is generally used as a food, but a large amount may cause digestive discomfort in some people. Stop using it if you notice a reaction, and seek medical advice for a severe or persistent symptom.
Should you take pumpkin seed oil on an empty stomach?
No, there is no need to take pumpkin seed oil on an empty stomach. It is commonly used as a finishing oil in food, and taking it by itself may be unpleasant or upset your stomach.
How should you store pumpkin seed oil after opening?
Keep pumpkin seed oil tightly sealed and away from heat and light, following the storage directions on its bottle. Discard it if it develops a rancid, sharp, or paint-like smell, as that can indicate the oil has spoiled.
What does pumpkin seed oil taste like?
Pumpkin seed oil has a rich, nutty flavor often reminiscent of toasted pumpkin seeds. Its intensity varies by product, so try a small drizzle over a mild dish before using it more generously.
Is cold-pressed pumpkin seed oil better than refined pumpkin seed oil?
Cold-pressed pumpkin seed oil is usually chosen for its pronounced seed flavor and is commonly used as a finishing oil. Refined oil may have a milder taste, so the better choice depends on whether you want the oil's flavor to stand out.
Pumpkin seed oil Vitamins & Minerals
Vitamins
Vitamin E
0.43mg · 3% DV
Vitamin K
0.98µg · 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
Pumpkin seed oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 Pumpkin seed oil?
Pumpkin seed oil is pressed from pumpkin seeds, often after they have been roasted. Its colour can range from deep green to brown, and the roasted-seed version has a particularly rich, nutty aroma.
In its Central European heartland, especially Austria’s Styria, it is commonly drizzled over salads and soups or used in dressings. Elsewhere, it makes a distinctive finishing oil for vegetables, grains and dips. It is fluid, savoury and slightly sweet, with a roasted, nut-like taste. Like other pure oils, it provides virtually all its energy from fat and contains no protein or carbohydrate. A little goes a long way; use it cold or add it just before serving to preserve its delicate flavour.
How Nutritious Is 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 Pumpkin seed oil Processed?
NOVA 3
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 oil Contain Allergens?
No known major allergens
Which Diets Is 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
Pumpkin seed oil Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.76g
POLYUNSATURATED
6.89g
Omega 6:3 ratio 228.7:1
Above the ideal 4:1 (228.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.