Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pumpkin seed butter Calories
Rich in zinc and magnesium, plant-based protein source
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Pumpkin seed butter (16 g) has 98 calories. That works out to 615 calories per 100 g. It contains 1.9 g of carbs, 4.6 g of protein, 7.8 g of fat and 1.1 g of fiber. Its 187.2 mg of Phosphorus covers 27% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Pumpkin seed butter Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
98
KCAL / 16G
Carbs
1.9g
· 1% DV
Protein
4.6g
· 9% DV
Fat
7.8g
· 10% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 19% · Fat 73%
Pumpkin seed butter nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.39 g | 7% |
| Trans fat | 0 g | |
| Sodium | 1.12 mg | 0% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 4.6 g | 9% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Tablespoon of Pumpkin seed butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 98 kcal |
| 1 teaspoon (small) | 5 g | 31 kcal |
| 1 ounce (medium) | 28 g | 172 kcal |
| 1 serving (medium) | 30 g | 185 kcal |
| 2 tablespoon (large) | 32 g | 197 kcal |
| 1 pack (small) | 40 g | 246 kcal |
| 100 g | 100 g | 615 kcal |
| 1 cup (large) | 250 g | 1538 kcal |
Calculated from 615 calories per 100 g.
Frequently Asked Questions About Pumpkin seed butter
How do you make pumpkin seed butter at home?
Make pumpkin seed butter by blending pumpkin seeds in a powerful food processor until they release their oils and turn creamy. The mixture may look dry and crumbly at first; pause to scrape down the sides as needed.
What does pumpkin seed butter taste like?
Pumpkin seed butter tastes nutty, earthy, and slightly savoury, with a deeper toasted flavour when made from roasted seeds. Its greenish-brown colour and occasional darker flecks are normal for pumpkin seeds.
How do you use pumpkin seed butter?
Use pumpkin seed butter on toast, stirred into oatmeal, blended into smoothies, or whisked into dressings and sauces. For a quick sweet snack, pair it with fruit; for savoury dishes, thin it with lemon juice or water.
Can pumpkin seed butter replace tahini?
Yes, pumpkin seed butter can replace tahini in dips, dressings, and sauces. It makes the dish greener and gives it a more earthy, pumpkin-seed flavour, so add it gradually when matching the taste of a recipe.
Does pumpkin seed butter need to be refrigerated after opening?
Refrigerating pumpkin seed butter after opening helps slow the natural oils from turning rancid, especially in a warm kitchen. Keep the jar tightly closed and use a clean, dry utensil to avoid introducing moisture or crumbs.
Why does oil separate in pumpkin seed butter?
Oil separates in pumpkin seed butter because the seeds’ natural oils rise to the surface during storage. Stir it back in before serving; turning the unopened jar upside down for a while can make mixing easier.
Is pumpkin seed butter good for you?
Pumpkin seed butter can be a nourishing source of plant protein, zinc, and magnesium. It is also energy-dense, so it works well as a spread or recipe ingredient rather than something to eat by the spoonful without noticing the portion.
Can pumpkin seed butter be used instead of peanut butter?
Yes, pumpkin seed butter can often replace peanut butter in sandwiches, baking, and smoothies. It has a less sweet, earthier flavour and may be thinner or thicker depending on the product, so adjust other liquids in recipes if needed.
How long does homemade pumpkin seed butter last?
Homemade pumpkin seed butter keeps best in a clean, airtight jar in the refrigerator, where chilling slows spoilage and rancidity. Discard it if it develops an unpleasant rancid smell, visible mould, or an unusual change in texture.
Can you make pumpkin seed butter with raw or roasted seeds?
You can make pumpkin seed butter with either raw or roasted pumpkin seeds. Roasted seeds give a stronger, toastier flavour and often blend more readily, while raw seeds produce a milder-tasting butter.
Pumpkin seed butter Vitamins & Minerals
Vitamins
B5
0.12mg · 2% DV
Vitamin E
0.35mg · 2% DV
Folate
9.28µg · 2% DV
B2
0.02mg · 2% DV
Minerals
Phosphorus
187mg · 27% DV
Copper
0.21mg · 23% DV
Magnesium
86mg · 20% DV
Zinc
1.22mg · 11% DV
Potassium ⭐
130mg · 4% DV
Sodium
1.12mg · 0% DV
Pumpkin seed butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seed butter
To burn the 98 calories in 1 tablespoon (medium) (16 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 butter?
Pumpkin seed butter is a thick spread made by grinding pumpkin seeds, often after toasting them, until their natural oils create a smooth, glossy paste. It can be made with just the seeds, though some versions include a little added oil or seasoning.
Its flavour is nutty, deeply toasted and slightly earthy, with a rich texture that works on toast, stirred into porridge, or blended into dressings and sauces. In parts of Central Europe, pumpkin seed products are especially familiar; elsewhere, it makes a useful alternative to nut butters. It provides plant-based protein as well as fats, zinc and magnesium, so it is nourishing but energy-dense. For a lighter serving, spread a thin layer or loosen it with lemon juice and water for a savoury sauce.
How Nutritious Is Pumpkin seed butter?
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 seed butter 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 seed butter Contain Allergens?
No known major allergens
Which Diets Is Pumpkin seed butter 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 butter Fat Profile
SATURATED
1.39g
MONOUNSATURATED
2.59g
POLYUNSATURATED
3.31g
Omega 6:3 ratio 164:1
Above the ideal 4:1 (164:1).
Compare Pumpkin seed butter
Foods Similar to Pumpkin seed butter
Have another question about Pumpkin seed butter?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.