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Pumpkin seed kernels 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 ounce (medium) of Pumpkin seed kernels (28 g) has 157 calories. That works out to 559 calories per 100 g. It contains 3 g of carbs, 8.5 g of protein, 13.7 g of fat and 1.7 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Pumpkin seed kernels Nutrition Facts
Selected: 1 ounce (medium) · 28 g
157
KCAL / 28G
Carbs
3g
· 1% DV
Protein
8.5g
· 17% DV
Fat
13.7g
· 18% DV
Fiber
1.7g
· 6% 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 kernels nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 2.42 g | 12% |
| Trans fat | 0 g | |
| Sodium | 1.96 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 8.5 g | 17% |
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 oz of Pumpkin seed kernels?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 tablespoon (whole) | 10 g | 56 kcal |
| 2 tablespoon (double) | 20 g | 112 kcal |
| 1 pack (mini) | 25 g | 140 kcal |
| 1 serving (small) | 30 g | 168 kcal |
| 0.25 cup (quarter) | 32 g | 179 kcal |
| 1 serving (medium) | 50 g | 280 kcal |
| ½ cup (half) | 64 g | 358 kcal |
| 100 g | 100 g | 559 kcal |
| 1 cup (whole) | 129 g | 721 kcal |
Calculated from 559 calories per 100 g.
Frequently Asked Questions About Pumpkin seed kernels
Are pumpkin seed kernels healthy?
Yes, pumpkin seed kernels are a nutritious food, providing magnesium, zinc and mostly unsaturated fats. They work well as a snack or topping, but they are not a treatment for a health condition. Choose unsalted kernels if you want to limit sodium.
Are pumpkin seed kernels the same as pepitas?
Usually, yes: pepitas are the green, hulled kernels from pumpkin seeds. The word is commonly used for kernels without the hard outer shell, though some products and recipes use the terms less precisely.
Do pumpkin seed kernels need to be soaked before eating?
No, pumpkin seed kernels do not need soaking before you eat them. Soaking is optional and softens their texture, but they must be dried thoroughly afterward, especially before storage, because lingering moisture can encourage spoilage.
How do you roast pumpkin seed kernels?
Spread pumpkin seed kernels in a single layer and roast them gently in a pan or oven, stirring or turning them so they brown evenly. Take them off the heat when fragrant and lightly crisp; add salt or spices to taste.
Can you eat pumpkin seed kernels raw?
Yes, pumpkin seed kernels can be eaten raw without any special preparation. They are softer and milder than roasted kernels, which have a toastier flavor. Keep raw kernels dry and discard any that smell or taste rancid.
How should you store pumpkin seed kernels?
Store pumpkin seed kernels in an airtight container in a cool, dark, dry place. For longer storage, keep them in a sealed container in the refrigerator or freezer. Protecting them from air, heat and light helps prevent their oils from turning rancid.
Can pumpkin seed kernels be frozen?
Yes, pumpkin seed kernels freeze well. Put them in an airtight freezer-safe container or bag, keeping out as much air as practical. You can use them straight from the freezer in cooking, or let them come to room temperature before serving.
Do pumpkin seed kernels help you sleep?
Pumpkin seed kernels contain nutrients involved in normal body functions, but eating them has not been shown to reliably improve sleep. They can be a snack in the evening; a large portion close to bedtime may feel heavy for some people.
Are pumpkin seed kernels safe to eat during pregnancy?
Yes, pumpkin seed kernels are generally safe as a food during pregnancy when stored and handled properly. Choose fresh kernels and avoid heavily salted ones if you are limiting sodium. If you have an allergy or a pregnancy-specific dietary restriction, ask your clinician.
Can pumpkin seed kernels replace pine nuts in pesto?
Yes, pumpkin seed kernels can replace pine nuts in pesto. Their flavor is earthier, and lightly toasting them first makes the sauce more fragrant. Blend them with the other ingredients as usual, adding olive oil gradually until the texture suits you.
Pumpkin seed kernels Vitamins & Minerals
Vitamins
B3
1.4mg · 9% DV
Biotin
2.52µg · 8% DV
B1
0.08mg · 7% DV
B5
0.21mg · 4% DV
Minerals
Manganese
1.27mg · 55% DV
Phosphorus
345mg · 49% DV
Copper
0.38mg · 42% DV
Magnesium
166mg · 40% DV
Potassium ⭐
227mg · 7% DV
Sodium
1.96mg · 0% DV
Pumpkin seed kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seed kernels
To burn the 157 calories in 1 ounce (medium) (28 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 kernels?
Pumpkin seed kernels are the edible inner seeds of pumpkins, with their hard outer shells removed. They are flat and oval, and range from pale to deep green. Eaten raw or roasted, they are especially familiar as pepitas in Mexican cooking, where they may be blended into sauces as well as sprinkled over dishes. They also make an easy snack and add crunch to salads, soups, porridge and baked goods.
These kernels provide protein, fibre and mostly unsaturated fats, along with minerals such as magnesium and zinc. Their earthy, mildly nutty flavour works well with both sweet and savoury foods. For a less salty option, choose unsalted kernels and toast them briefly in a dry pan before adding them to a meal.
How Nutritious Is Pumpkin seed kernels?
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 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 seed kernels Contain Allergens?
No known major allergens
Which Diets Is Pumpkin 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 seed kernels Fat Profile
SATURATED
2.42g
MONOUNSATURATED
4.55g
POLYUNSATURATED
5.87g
Omega 6:3 ratio 193.3:1
Above the ideal 4:1 (193.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.