Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pumpkin seed kernel Calories
Rich in zinc and magnesium, contains protein and healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Pumpkin seed kernel (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 seed kernel 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 seed kernel 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.
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 kernel?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 56 kcal |
| 1 piece (small) | 5 g | 28 kcal |
| 2 tablespoon (large) | 20 g | 112 kcal |
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 pack (medium) | 50 g | 280 kcal |
| ½ cup (medium) | 65 g | 363 kcal |
| 100 g | 100 g | 559 kcal |
| 1 cup (large) | 129 g | 721 kcal |
Calculated from 559 calories per 100 g.
Frequently Asked Questions About Pumpkin seed kernel
Can you eat pumpkin seed kernels raw?
Yes, pumpkin seed kernels can be eaten raw; roasting is not needed to make them edible. Choose kernels that are dry and fresh, and discard any with mold, dampness, or a rancid smell.
How do you roast pumpkin seed kernels?
Roast pumpkin seed kernels in a dry skillet over medium-low heat, stirring often, until fragrant and lightly toasted. They keep cooking briefly after leaving the pan, so transfer them to a plate rather than letting them sit in the hot skillet.
Why are pumpkin seed kernels green?
Pumpkin seed kernels are green because the hard, pale outer shell has been removed, leaving the naturally green inner seed. Green color alone does not mean they are spoiled; mold, dampness, or a rancid odor are warning signs.
How should you store pumpkin seed kernels?
Keep pumpkin seed kernels in an airtight container in a cool, dark, dry place. Their natural oils can turn rancid with heat and light, so refrigeration is useful if you want to keep them fresh for longer.
Do pumpkin seed kernels need to be soaked before eating?
No, pumpkin seed kernels do not need soaking before eating or cooking. Soaking makes them softer and adds moisture, so dry them thoroughly before roasting or storing if you choose to soak them.
How can you use pumpkin seed kernels in cooking?
Add pumpkin seed kernels to salads, soups, oatmeal, yogurt, bread dough, or homemade trail mix. For the best crunch, sprinkle toasted kernels over a dish just before serving instead of simmering them in it.
Do pumpkin seed kernels have to be peeled?
No, pumpkin seed kernels are already separated from the hard outer shell and are ready to eat. A thin, pale edge on a green kernel is normal and does not need to be removed.
Can pumpkin seed kernels be roasted in the oven?
Yes, spread pumpkin seed kernels in a single layer on a baking sheet and roast them at a moderate temperature, checking and stirring regularly. They can brown quickly, so remove them as soon as they smell toasted.
Can pumpkin seed kernels cause digestive problems?
They can cause bloating or discomfort if you eat a large amount, particularly if you are not used to seeds. Start with a small portion, chew them well, and drink water as you normally would with a fibre-containing food.
Are pumpkin seed kernels good to eat before bed?
Yes, pumpkin seed kernels can be eaten before bed if they suit you; there is no need to avoid them at night. Keep the portion modest, since a large, rich snack may feel heavy when you lie down.
Pumpkin seed kernel Vitamins & Minerals
Vitamins
B3
0.5mg · 3% DV
B1
0.03mg · 3% DV
B5
0.08mg · 2% DV
Vitamin E
0.22mg · 1% DV
Minerals
Manganese
0.45mg · 20% DV
Phosphorus
123mg · 18% DV
Copper
0.13mg · 14% DV
Magnesium
59mg · 14% DV
Potassium ⭐
81mg · 2% DV
Sodium
0.7mg · 0% DV
Pumpkin seed kernel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seed kernel
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 seed kernel?
Pumpkin seed kernels are the edible inner part of pumpkin seeds, with the hard outer husk removed. They’re sold raw or roasted and are used in many cuisines, from Central and South American pepitas to toppings in European and North American cooking.
Their flavour is gently nutty, and they have a firm, crisp bite when roasted. Sprinkle them over salads, soups, porridge or yoghurt, or eat them by the handful as a snack. Pumpkin seed kernels are rich in protein and fats, with some fibre, so a small amount adds substance as well as crunch. Choose unsalted kernels if you want to keep a dish’s saltiness in check, or toast them briefly to deepen their flavour.
How Nutritious Is Pumpkin seed kernel?
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 seed kernel 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 kernel Contain Allergens?
No known major allergens
Which Diets Is Pumpkin seed kernel 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 kernel Fat Profile
SATURATED
0.87g
MONOUNSATURATED
1.62g
POLYUNSATURATED
2.11g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
Compare Pumpkin seed kernel
Foods Similar to Pumpkin seed kernel
Have another question about Pumpkin seed kernel?
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.