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Pumpkin seed milk Calories
Plant-based milk alternative with magnesium and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pumpkin seed milk (240 g) has 130 calories. That works out to 54 calories per 100 g. It contains 4.3 g of carbs, 5 g of protein, 10.1 g of fat and 1 g of fiber. Its 228 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Pumpkin seed milk Nutrition Facts
Selected: 1 cup (medium) · 240 g
130
KCAL / 240G
Carbs
4.3g
· 2% DV
Protein
5g
· 10% DV
Fat
10.1g
· 13% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 16% · Fat 71%
Pumpkin seed milk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0 g | |
| Sodium | 19 mg | 1% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 5 g | 10% |
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 Cup of Pumpkin seed milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 130 kcal |
| 1 tablespoon (small) | 15 g | 8 kcal |
| 100 g | 100 g | 54 kcal |
| 1 serving (medium) | 200 g | 108 kcal |
| 1 bottle (small) | 250 g | 135 kcal |
| 1 cup (large) | 300 g | 162 kcal |
| 1 serving (large) | 350 g | 189 kcal |
| 1 bottle (large) | 500 g | 270 kcal |
Calculated from 54 calories per 100 g.
Frequently Asked Questions About Pumpkin seed milk
How do you make pumpkin seed milk at home?
Blend pumpkin seeds with fresh water, then strain the mixture if you want a smoother drink. Using raw seeds gives a milder flavor, while roasted seeds make the milk taste more pronounced. Chill it before serving for the freshest taste.
What does pumpkin seed milk taste like?
Pumpkin seed milk has a mild, earthy, nutty flavor and is usually unsweetened unless something is added. Blend in dates or vanilla for a sweeter drink, or keep it plain for savory recipes.
Can you use pumpkin seed milk in coffee?
Yes, pumpkin seed milk can be added to coffee, but it may separate when heated and usually will not froth like barista-style dairy milk. Stir a small amount into the coffee first, then add the rest gradually.
Does pumpkin seed milk need to be strained?
No, pumpkin seed milk does not have to be strained. Leaving it unstrained makes it thicker and may give it a slightly grainy texture; strain it through a fine sieve or cloth for a smoother drink. The leftover pulp can go into porridge or baking.
How long does homemade pumpkin seed milk last in the fridge?
Homemade pumpkin seed milk keeps for about three days in a clean, sealed container in the refrigerator. Shake it before drinking, since natural separation is common, and discard it if it smells sour or develops an unusual texture.
Can pumpkin seed milk replace dairy milk in recipes?
Pumpkin seed milk works as a dairy-milk substitute in many recipes, including smoothies, soups, and oatmeal. Its flavor and texture are different, so it may change the result in baking recipes where the rise or structure depends on dairy.
Is pumpkin seed milk good for you?
Pumpkin seed milk is a plant-based drink that provides magnesium and healthy fats. Its exact nutritional value depends on how much seed is used and whether the milk is homemade or packaged, so it is best considered one option within a varied diet.
Do you have to soak pumpkin seeds before making pumpkin seed milk?
No, soaking pumpkin seeds is optional when making pumpkin seed milk. Soaking can soften them and make blending easier; if you soak them, drain and rinse them before blending with fresh water.
Why does pumpkin seed milk separate?
Pumpkin seed milk separates because the seed particles settle away from the water when the drink stands. This is normal for a minimally processed homemade milk; shake or stir it before use, but discard it if it has signs of spoilage.
Can you heat pumpkin seed milk without it curdling?
You can heat pumpkin seed milk, but boiling may cause it to separate or change texture. Warm it gently and stir as you go, especially when adding it to coffee, tea, or a hot recipe.
Pumpkin seed milk Vitamins & Minerals
Vitamins
B6
0.12mg · 7% DV
Biotin
1.92µg · 6% DV
B1
0.07mg · 6% DV
B3
0.96mg · 6% DV
Minerals
Phosphorus
228mg · 33% DV
Copper
0.29mg · 32% DV
Magnesium
101mg · 24% DV
Manganese
0.43mg · 19% DV
Potassium ⭐
276mg · 8% DV
Sodium
19mg · 1% DV
Pumpkin seed milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seed milk
To burn the 130 calories in 1 cup (medium) (240 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 milk?
Pumpkin seed milk is a plant-based drink made by blending pumpkin seeds with water and straining the mixture. It is part of the wider range of dairy alternatives rather than a traditional staple in most places, and can be made at home or bought ready to drink.
Its mild, earthy, nutty flavour and smooth texture work well in coffee, smoothies, porridge or cereal. In places where plant milks are common, it is often used much like oat or almond drinks; it can also be enjoyed on its own, chilled. It provides some fat and a modest amount of protein—2.1 g per 100 g. Choose an unsweetened version for a less sweet drink, and shake it before pouring, as it may separate.
How Nutritious Is Pumpkin seed milk?
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
Medium
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 milk 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 milk Contain Allergens?
Contains these allergens:
Which Diets Is Pumpkin seed milk Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pumpkin seed milk Fat Profile
SATURATED
1.92g
MONOUNSATURATED
2.88g
POLYUNSATURATED
4.56g
Omega 6:3 ratio 36:1
Above the ideal 4:1 (36:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.