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Mixed Pumpkin Seeds Calories
Rich in magnesium, zinc, and healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Mixed Pumpkin Seeds (10 g) has 56 calories. That works out to 560 calories per 100 g. It contains 1 g of carbs, 3 g of protein, 4.6 g of fat and 0.6 g of fiber. Its 117 mg of Phosphorus covers 17% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Mixed Pumpkin Seeds Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
56
KCAL / 10G
Carbs
1g
· 0% DV
Protein
3g
· 6% DV
Fat
4.6g
· 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 21% · Fat 72%
Mixed Pumpkin Seeds nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.85 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0.7 mg | 0% |
| Total carbohydrate | 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 Mixed Pumpkin Seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 56 kcal |
| 1 piece (small) | 5 g | 28 kcal |
| 1 tablespoon (small) | 7 g | 39 kcal |
| 1 tablespoon (large) | 15 g | 84 kcal |
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 pack (medium) | 50 g | 280 kcal |
| 1 cup (small) | 80 g | 448 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (medium) | 120 g | 672 kcal |
| 1 cup (large) | 150 g | 840 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Mixed Pumpkin Seeds
What are mixed pumpkin seeds good for?
Mixed pumpkin seeds provide magnesium, zinc, and unsaturated fats, which support normal body functions. They can add crunch to meals or work as a snack, but they are not a treatment or cure for any condition.
How do you eat mixed pumpkin seeds?
Eat mixed pumpkin seeds on their own, or sprinkle them over yogurt, oatmeal, salads, and soups. You can also crush them into a topping or mix them into bread dough; taste salted seeds before adding extra salt to a dish.
Should you eat mixed pumpkin seeds raw or roasted?
Mixed pumpkin seeds can be eaten either raw or roasted. Roasting brings out a deeper flavor and crunch, while raw seeds avoid any added roasting oil or salt. Check the package, since the mix may already be roasted or seasoned.
Do mixed pumpkin seeds cause weight gain?
Mixed pumpkin seeds do not cause weight gain by themselves, but they are energy-dense, so portions can add up quickly. Serving some into a bowl instead of eating straight from the bag makes it easier to keep track.
How many mixed pumpkin seeds should you eat a day?
There is no fixed daily amount of mixed pumpkin seeds that suits everyone. The typical serving listed here is about one medium tablespoon, or 10 g; use it as a practical portion rather than a required limit.
How should you store mixed pumpkin seeds?
Store mixed pumpkin seeds in an airtight container in a cool, dry place away from direct light. Their oils can turn rancid with heat or prolonged storage; refrigerate a well-sealed container if you want to keep them fresh longer.
Can you roast mixed pumpkin seeds at home?
Yes, you can roast mixed pumpkin seeds in a dry skillet over low to medium heat, stirring often. Take them off the heat once fragrant and lightly toasted, since residual heat will keep cooking them as they cool.
Are mixed pumpkin seeds good for people with diabetes?
Mixed pumpkin seeds can fit into a diabetes-friendly snack because they contain relatively little carbohydrate, but portion size and added salt still matter. If you use glucose-lowering medication or have an individual meal plan, ask your healthcare professional how to include them.
Can mixed pumpkin seeds help you sleep?
Mixed pumpkin seeds contain magnesium, but eating them has not been shown to reliably improve sleep. They are fine as a small evening snack; a large portion close to bedtime may feel heavy because the seeds are rich in fat.
Can you eat the shells of mixed pumpkin seeds?
Mixed pumpkin seeds sold as kernels are already shelled, so there is no shell to eat. If your package contains whole, shell-on seeds instead, remove the hard outer hull and eat the kernel.
Mixed Pumpkin Seeds Vitamins & Minerals
Vitamins
B3
0.45mg · 3% DV
B1
0.02mg · 2% DV
Vitamin E
0.22mg · 1% DV
Folate
5.8µg · 1% DV
Minerals
Phosphorus
117mg · 17% DV
Copper
0.14mg · 16% DV
Magnesium
54mg · 13% DV
Zinc
0.78mg · 7% DV
Potassium ⭐
81mg · 2% DV
Sodium
0.7mg · 0% DV
Mixed Pumpkin Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed 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 Mixed Pumpkin Seeds?
Mixed Pumpkin Seeds are a blend of pumpkin kernels, the edible inner part of the seeds. They can be eaten as a snack or used as a crunchy addition to everyday dishes. In places where pumpkin seeds are commonly sold whole and roasted, kernels are especially convenient for cooking and baking, since there is no shell to remove.
Their flavour is mild and nutty, becoming more pronounced when toasted, and their texture is pleasantly crisp. Sprinkle them over yogurt, salads or soup, or mix them into bread dough and granola. They are energy-dense, with protein, fibre and mostly unsaturated fats; 100 grams provide 30 grams of protein. A small handful adds crunch to a meal, while pairing them with fruit or vegetables makes for a more balanced snack.
How Nutritious Is Mixed 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 Mixed 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 Mixed Pumpkin Seeds Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
Mixed Pumpkin Seeds Fat Profile
SATURATED
0.85g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 90:1
Above the ideal 4:1 (90:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.