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Pumpkin seeds (raw) Calories
Rich in zinc and magnesium, contains healthy fats
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Pumpkin seeds (raw) (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.
Pumpkin seeds (raw) 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%
Pumpkin seeds (raw) 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 Pumpkin seeds (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 56 kcal |
| 1 teaspoon (small) | 4 g | 22 kcal |
| 1 tablespoon (large) | 15 g | 84 kcal |
| 1 ounce (small) | 28 g | 157 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 pack (small) | 50 g | 280 kcal |
| 1 cup (half) | 65 g | 363 kcal |
| 100 g | 100 g | 559 kcal |
| 1 pack (large) | 100 g | 559 kcal |
| 1 cup (whole) | 129 g | 721 kcal |
Calculated from 559 calories per 100 g.
Frequently Asked Questions About Pumpkin seeds (raw)
How do you eat raw pumpkin seeds?
Raw pumpkin seeds can be eaten straight from the pack or added to oatmeal, yogurt, salads, and baked goods. Choose plain seeds if you want to avoid extra salt, and chew them well, especially if they still have their shells.
Can you eat pumpkin seed shells?
Yes, pumpkin seed shells are edible, though they are tough and fibrous and may be difficult to chew. Most packaged pumpkin seed kernels are already hulled, so check whether you have whole seeds or shell-free kernels.
How do you roast raw pumpkin seeds?
Spread dry pumpkin seeds in a single layer on a baking sheet and roast them, stirring occasionally, until crisp and fragrant. Watch them closely because they can burn quickly; add seasonings before roasting if you want them flavored.
How should you store pumpkin seeds?
Store pumpkin seeds in an airtight container in a cool, dark, dry place to help keep their oils fresh. For longer storage, seal them well and refrigerate or freeze them; discard seeds that smell rancid or taste bitter.
Are raw or roasted pumpkin seeds better for you?
Both can fit into a balanced diet; raw pumpkin seeds have not been roasted, while roasting changes their flavor and texture. Salted or oil-roasted varieties may have added sodium or oil, so compare them with plain seeds.
How many pumpkin seeds should you eat a day?
A small serving is a sensible starting point: about one medium tablespoon, or 10 grams. Pumpkin seeds are energy-dense, so measuring a portion can help prevent mindless eating straight from a large bag.
Do pumpkin seeds help you sleep?
Pumpkin seeds are not a proven sleep aid, and eating them has not been shown to reliably treat insomnia. They can be part of an evening snack, but persistent sleep problems need more than a particular food.
Can dogs eat pumpkin seeds?
Yes, dogs can have a small amount of plain, unsalted pumpkin seeds, preferably shelled and crushed to reduce choking risk. Avoid seasoned seeds, and introduce any new food in a small amount to see how your dog tolerates it.
Do pumpkin seeds go bad?
Yes, pumpkin seeds can go rancid because they contain substantial natural oil. A sour or paint-like smell, bitter taste, or visible mold means they should be discarded; airtight, cool storage helps preserve their freshness.
Can pumpkin seeds improve prostate health?
Pumpkin seeds are not a proven treatment for prostate problems, and eating them has not been shown to shrink the prostate. They can be eaten as food, but urinary symptoms should be assessed by a healthcare professional.
Pumpkin seeds (raw) Vitamins & Minerals
Vitamins
B3
0.5mg · 3% DV
B1
0.03mg · 3% DV
B5
0.08mg · 2% DV
Folate
5.8µg · 1% DV
Minerals
Manganese
0.45mg · 20% DV
Phosphorus
123mg · 18% DV
Copper
0.14mg · 16% DV
Magnesium
59mg · 14% DV
Potassium ⭐
81mg · 2% DV
Sodium
0.7mg · 0% DV
Pumpkin seeds (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seeds (raw)
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 Pumpkin seeds (raw)?
Raw pumpkin seeds are the edible seeds taken from pumpkins and eaten without roasting. They have a mild, earthy flavour and a pleasantly firm bite; depending on how they are prepared, they may be eaten whole or as shelled kernels, often called pepitas. Across many cuisines, they are sprinkled over salads, soups, porridge and baked goods, or enjoyed by the handful as a snack.
They provide protein, fibre, magnesium, zinc and unsaturated fats; 100 g contains 30.2 g of protein. Their rich, nutty character works well with fruit or yoghurt, while a small sprinkle adds crunch to a meal without needing much preparation.
How Nutritious Is Pumpkin seeds (raw)?
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 seeds (raw) Processed?
NOVA 1
Unprocessed
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 seeds (raw) Contain Allergens?
No known major allergens
Which Diets Is Pumpkin seeds (raw) 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 seeds (raw) Fat Profile
SATURATED
0.87g
MONOUNSATURATED
1.62g
POLYUNSATURATED
2.13g
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.