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Pumpkin and sunflower seed kernels Calories
Source of protein, healthy fats, magnesium and vitamin E
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Pumpkin and sunflower seed kernels (10 g) has 58 calories. That works out to 579 calories per 100 g. It contains 1.7 g of carbs, 2.6 g of protein, 5 g of fat and 0.9 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pumpkin and sunflower seed kernels Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
58
KCAL / 10G
Carbs
1.7g
· 1% DV
Protein
2.6g
· 5% DV
Fat
5g
· 6% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 17% · Fat 72%
Pumpkin and sunflower seed kernels nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 0.7 mg | 0% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 2.6 g | 5% |
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 and sunflower seed kernels?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 58 kcal |
| 1 teaspoon (small) | 3 g | 17 kcal |
| 2 tablespoon (double) | 20 g | 116 kcal |
| 1 ounce (medium) | 28 g | 162 kcal |
| 1 serving (small) | 30 g | 174 kcal |
| 1 serving (medium) | 45 g | 261 kcal |
| 1 cup (small) | 60 g | 347 kcal |
| 100 g | 100 g | 579 kcal |
| 1 pack (large) | 100 g | 579 kcal |
Calculated from 579 calories per 100 g.
Frequently Asked Questions About Pumpkin and sunflower seed kernels
Are pumpkin and sunflower seed kernels good for you?
Yes, pumpkin and sunflower seed kernels provide protein, unsaturated fats, magnesium and vitamin E. Add a small amount to a meal or snack for crunch, and choose unsalted kernels if you want to limit sodium.
Can you eat pumpkin and sunflower seed kernels raw?
Yes, pumpkin and sunflower seed kernels can be eaten raw straight from the package. They have a milder flavor than toasted kernels and work well in salads, yogurt and oatmeal. Keep them dry and discard any that smell rancid.
How do you roast pumpkin and sunflower seed kernels?
Spread pumpkin and sunflower seed kernels in a single layer and toast them briefly in a dry pan over low to medium heat, stirring often. Remove them as soon as they smell fragrant; prolonged high heat can make their oils taste bitter.
Can pumpkin and sunflower seed kernels be used interchangeably in recipes?
Usually, yes: pumpkin and sunflower seed kernels can substitute for one another in salads, granola and many baked goods. Pumpkin kernels are larger and firmer, so chopping them can help match the finer texture of sunflower kernels.
What is the difference between pumpkin and sunflower seed kernels?
Pumpkin seed kernels are typically larger, flatter and mildly sweet, while sunflower seed kernels are smaller and have a more pronounced nutty flavor. Their textures also differ, so a mix gives a dish more varied crunch than either alone.
Can you mix pumpkin and sunflower seed kernels?
Yes, pumpkin and sunflower seed kernels make a useful topping mix for salads, soups and grain bowls. Their different sizes add varied crunch; toast them together gently or add them raw just before serving to keep them crisp.
How should pumpkin and sunflower seed kernels be stored?
Store pumpkin and sunflower seed kernels in an airtight container away from heat, light and moisture. Their natural oils can turn rancid, so refrigerate them for longer storage and smell them before use if they have been kept for a while.
How much pumpkin and sunflower seed kernels should you eat a day?
A small serving of pumpkin and sunflower seed kernels, such as about a tablespoon, is an easy amount to add to a meal. They are energy-dense, so measure them rather than eating directly from a large bag.
Do pumpkin and sunflower seed kernels cause weight gain?
Pumpkin and sunflower seed kernels do not cause weight gain by themselves, but large portions can add substantial energy to your day. Use a measured amount as a topping or pair a small serving with fruit or yogurt.
Do pumpkin and sunflower seed kernels need to be soaked before eating?
No, pumpkin and sunflower seed kernels do not need soaking before you eat them. Soaking can soften them, but it also changes their crunch; if you soak a batch, dry it thoroughly and refrigerate it rather than leaving it damp at room temperature.
Pumpkin and sunflower seed kernels Vitamins & Minerals
Vitamins
Vitamin E
2.05mg · 14% DV
B1
0.11mg · 9% DV
B3
0.61mg · 4% DV
B6
0.05mg · 3% DV
Minerals
Copper
0.17mg · 19% DV
Phosphorus
74mg · 11% DV
Manganese
0.24mg · 10% DV
Selenium
5.4µg · 10% DV
Potassium ⭐
71mg · 2% DV
Sodium
0.7mg · 0% DV
Pumpkin and sunflower seed kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin and sunflower seed kernels
To burn the 58 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 and sunflower seed kernels?
Pumpkin and sunflower seed kernels are the edible insides of pumpkin and sunflower seeds, with the shells removed. They can be eaten as a snack or scattered over salads, soups, porridge and bread. In Turkey, whole roasted seeds are a familiar companion to tea; the kernels are handy for everyday cooking and breakfast toppings. Elsewhere, they’re often mixed into granola, yoghurt or trail mix.
The blend provides protein, fibre and mostly unsaturated fats, but it is energy-dense, so a small handful can go a long way. Choose unsalted kernels if you want to keep the salt down, and try them over yoghurt or a salad for a crunchy finish.
How Nutritious Is Pumpkin and sunflower seed kernels?
Nutrient density
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 and sunflower seed kernels 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 and sunflower seed kernels Contain Allergens?
No known major allergens
Which Diets Is Pumpkin and sunflower seed kernels 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 and sunflower seed kernels Fat Profile
SATURATED
0.53g
MONOUNSATURATED
1.08g
POLYUNSATURATED
2.92g
Omega 6:3 ratio 139:1
Above the ideal 4:1 (139:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.