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Organic Pumpkin Seed Calories
High magnesium and zinc, plant protein, healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Organic Pumpkin Seed (10 g) has 56 calories. That works out to 560 calories per 100 g. It contains 1 g of carbs, 3 g of protein, 4.9 g of fat and 0.6 g of fiber. Its 123.3 mg of Phosphorus covers 18% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Organic Pumpkin Seed Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
56
KCAL / 10G
Carbs
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%
Organic Pumpkin Seed 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 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 Organic Pumpkin Seed?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 56 kcal |
| 1 piece (mini) | 5 g | 28 kcal |
| 1 tablespoon (small) | 7 g | 39 kcal |
| 1 tablespoon (large) | 15 g | 84 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 Organic Pumpkin Seed
Are pepitas the same as organic pumpkin seeds?
Pepitas are pumpkin seeds with their shells removed, while the term organic describes how the seeds were grown. Organic pumpkin seeds may be sold either shelled or with their shells on.
Can you eat the shells of organic pumpkin seeds?
Yes, the shells of organic pumpkin seeds are edible, but they are fibrous and can be tough to chew. If the texture bothers you or you find them difficult to digest, crack the shell and eat the kernel only.
How do you roast organic pumpkin seeds at home?
Spread organic pumpkin seeds in a single layer and roast them in a moderate oven, stirring once so they brown evenly. They are ready when crisp and fragrant; add salt or spices to taste.
Is it better to eat organic pumpkin seeds raw or roasted?
Neither is automatically better: roasting makes organic pumpkin seeds crisp and brings out a toasted flavor, while raw seeds have a milder taste. Choose unsalted seeds if you want to limit sodium.
How should you store organic pumpkin seeds?
Keep organic pumpkin seeds in an airtight container in a cool, dry, dark place to protect their oils from heat and light. Refrigerate them if you want to slow rancidity, especially after opening.
Do organic pumpkin seeds need to be soaked before eating?
No, organic pumpkin seeds do not need soaking to be safe to eat. Soaking can soften them, but drain and dry them thoroughly before roasting or storing, since damp seeds can spoil more quickly.
How can you use organic pumpkin seeds in recipes?
Add organic pumpkin seeds to salads, oatmeal, yogurt, soups, or homemade bread for crunch. You can also blend shelled seeds into sauces or grind them into a topping; toast them first for a stronger flavor.
Can dogs eat organic pumpkin seeds?
Dogs can have a small amount of plain, unsalted organic pumpkin seeds, but remove hard shells and avoid seasoning. They are a snack, not a substitute for balanced dog food; ask a veterinarian about your dog's individual needs.
Are organic pumpkin seeds better than regular pumpkin seeds?
Organic pumpkin seeds are grown under certified organic production rules, but that does not necessarily make them more nutritious than conventional seeds. Organic certification standards vary by country, so the label mainly describes production methods.
Do organic pumpkin seeds help with prostate health?
Organic pumpkin seeds contain zinc and other nutrients, but eating them has not been shown to prevent or treat prostate conditions. They can be part of a varied diet, not a replacement for medical care.
Organic Pumpkin Seed Vitamins & Minerals
Vitamins
B3
0.45mg · 3% DV
B5
0.08mg · 2% DV
Vitamin E
0.22mg · 1% DV
Folate
5.8µg · 1% DV
Minerals
Phosphorus
123mg · 18% DV
Copper
0.14mg · 16% DV
Magnesium
59mg · 14% DV
Zinc
0.78mg · 7% DV
Potassium ⭐
81mg · 2% DV
Sodium
0.7mg · 0% DV
Organic Pumpkin Seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Organic Pumpkin Seed
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 Organic Pumpkin Seed?
Organic pumpkin seeds are the edible seeds found inside pumpkins, usually dried and sold plain or roasted. They are eaten around the world, either as a crunchy snack or as a topping; in North America, roasted seeds are especially popular in autumn, while cooks elsewhere add them to regional dishes and salads.
Their flavour is gently nutty and earthy, and roasting brings out more crunch. Sprinkle them over soup, porridge or yogurt, or blend them into pesto. Organic pumpkin seeds provide plant protein and fats, with 30 g of protein per 100 g. A tablespoon makes a practical topping; choose unsalted seeds if you want to keep the dish lighter in salt.
How Nutritious Is Organic 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 Organic 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 Organic Pumpkin Seed Contain Allergens?
No known major allergens
Which Diets Is Organic 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
Organic Pumpkin Seed Fat Profile
SATURATED
0.87g
MONOUNSATURATED
1.62g
POLYUNSATURATED
2.12g
Omega 6:3 ratio 200:1
Above the ideal 4:1 (200:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.