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Pumpkin seed muffin Calories
Baked muffin with pumpkin seeds; energy-dense, moderate in protein, with added fiber and healthy fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pumpkin seed muffin (85 g) has 366 calories. That works out to 430 calories per 100 g. It contains 40.6 g of carbs, 7.3 g of protein, 19.6 g of fat and 3.3 g of fiber. Its 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Pumpkin seed muffin Nutrition Facts
Selected: 1 piece (medium) · 85 g
366
KCAL / 85G
Carbs
40.6g
· 15% DV
Protein
7.3g
· 15% DV
Fat
19.6g
· 25% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 8% · Fat 48%
Pumpkin seed muffin nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 366 kcal | |
| Total fat | 19.6 g | 25% |
| Saturated fat | 4.42 g | 22% |
| Trans fat | 0.1 g | |
| Sodium | 272 mg | 12% |
| Total carbohydrate | 40.6 g | 15% |
| Fiber | 3.3 g | 12% |
| Protein | 7.3 g | 15% |
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 Medium Pumpkin seed muffin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 366 kcal |
| 0.25 piece (quarter) | 21.3 g | 91 kcal |
| ½ piece (half) | 42.5 g | 183 kcal |
| 1 piece (mini) | 45 g | 194 kcal |
| 1 piece (small) | 65 g | 280 kcal |
| 100 g | 100 g | 430 kcal |
| 1 piece (large) | 110 g | 473 kcal |
| 1 piece (jumbo) | 140 g | 602 kcal |
| 1 serving (double) | 170 g | 731 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Pumpkin seed muffin
How do you make a pumpkin seed muffin?
To make a pumpkin seed muffin, fold pumpkin seeds into a basic muffin batter made with flour, eggs, a liquid, fat, and a raising agent. Add some seeds to the batter and scatter the rest on top before baking.
Are pumpkin seed muffins sweet or savory?
Most pumpkin seed muffins are sweet, with pumpkin seeds adding a nutty, slightly savory contrast. Some recipes use less sugar and herbs or cheese for a savory version, so check the recipe rather than assuming every muffin has the same flavor.
Can I use pepitas in a pumpkin seed muffin?
Yes. Pepitas are hulled pumpkin seeds, so they work well in a pumpkin seed muffin and are easy to fold into the batter or sprinkle on top. Use plain, unsalted pepitas if you want to control the muffin’s seasoning.
Should I toast the seeds for a pumpkin seed muffin?
No, toasting is optional; pumpkin seeds will cook while the muffin bakes. Lightly toasting them beforehand can bring out a nuttier flavor, but let them cool first and avoid heavily salted seeds if the batter is already seasoned.
Why do pumpkin seeds sink in my pumpkin seed muffin?
Pumpkin seeds can sink in a pumpkin seed muffin when the batter is thin or the seeds are added all at once. Fold them in gently just before baking, and reserve a few to press onto the top for a visible finish.
Can pumpkin puree go in a pumpkin seed muffin?
Yes, pumpkin puree can be added to a pumpkin seed muffin, but it adds moisture and may make the crumb denser. Use a recipe designed for puree rather than adding it freely to another batter, which can throw off the wet-to-dry balance.
How do you keep a pumpkin seed muffin topping crunchy?
For a crunchier pumpkin seed muffin topping, sprinkle the seeds on just before baking and avoid covering the muffins while they are still warm. Steam trapped under a lid softens the seeds and the muffin surface.
How long does a pumpkin seed muffin keep?
A pumpkin seed muffin keeps best in a covered container after it has cooled completely. Store plain muffins at room temperature for a short period; refrigerate them if they contain a perishable filling or topping, since that can spoil sooner.
Can you freeze pumpkin seed muffins?
Yes, pumpkin seed muffins freeze well. Cool them completely, wrap them individually, and place them in a sealed freezer-safe container. Thaw at room temperature when needed; warming briefly can refresh the texture, though the seed topping may soften.
What goes well with a pumpkin seed muffin?
A pumpkin seed muffin pairs well with coffee or tea as a snack. For a more filling breakfast, serve it with plain yogurt or fresh fruit; these complement its nutty flavor without needing an extra sweet topping.
Pumpkin seed muffin Vitamins & Minerals
Vitamins
Biotin
5.95µg · 20% DV
B2
0.19mg · 15% DV
B1
0.17mg · 14% DV
B3
1.79mg · 11% DV
Minerals
Copper
0.19mg · 21% DV
Manganese
0.47mg · 20% DV
Phosphorus
140mg · 20% DV
Selenium
10µg · 18% DV
Sodium
272mg · 12% DV
Potassium ⭐
157mg · 5% DV
Pumpkin seed muffin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seed muffin
To burn the 366 calories in 1 piece (medium) (85 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 muffin?
A pumpkin seed muffin is a small, sweet, individually baked cake, with pumpkin seeds stirred through the batter or scattered over the top. It belongs to the muffin tradition popular in North America and other English-speaking countries. The soft crumb contrasts with the seeds’ gently toasted flavour and crunch. It is often eaten for breakfast or as a café snack, with coffee or tea; it also travels well for a packed lunch. It is energy-dense and provides a moderate amount of protein, while the seeds contribute fibre and fats. One hundred grams provides 430 calories. For a lighter snack, have a smaller portion alongside fresh fruit rather than adding a rich spread.
How Nutritious Is Pumpkin seed muffin?
Nutrient density
Low
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
Low
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 muffin Processed?
NOVA 3
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 muffin Contain Allergens?
Contains these allergens:
Which Diets Is Pumpkin seed muffin Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pumpkin seed muffin Fat Profile
SATURATED
4.42g
MONOUNSATURATED
7.14g
POLYUNSATURATED
4.93g
Omega 6:3 ratio 62:1
Above the ideal 4:1 (62:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.