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Pumpkin Seed Oil Calories
Rich in vitamin E, healthy fats, antioxidant content
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Pumpkin Seed Oil (14 g) has 122 calories. That works out to 900 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13.5 g of fat and 0 g of fiber. Its 4.1 mg of Vitamin E covers 27% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Pumpkin Seed Oil?
Pumpkin seed oil is pressed from pumpkin seeds and is prized for its deep green-brown colour and distinctive toasted, nutty flavour. It has a long tradition in parts of Central Europe, especially Styria in Austria, where it is often drizzled over salads and soups rather than used as a general-purpose frying oil. Try a little over leafy greens, roasted vegetables or a bowl of squash soup; its bold taste can easily take over, so start with a modest drizzle. Like other oils, it is entirely fat and energy-dense, and it also contains vitamin E. For the best aroma, add it at the table or after cooking instead of heating it strongly.
Pumpkin Seed Oil Nutrition Facts
Selected: 100 g
900
KCAL / 100G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
100g
· 128% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Pumpkin Seed Oil Vitamins & Minerals
Vitamins
Vitamin E
30mg · 200% DV
Vitamin K
7µg · 6% DV
Vitamin A
0.02mg · 0% DV
B1
0mg · 0% DV
Minerals
Iron
1mg · 6% DV
Selenium
0.5µg · 1% DV
Calcium
3mg · 0% DV
Magnesium
1mg · 0% DV
How Nutritious Is Pumpkin Seed Oil?
Nutrient density
Medium
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.
Pumpkin Seed Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin Seed Oil
To burn the 900 calories in 100 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.
Is Pumpkin Seed Oil 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 Oil Contain Allergens?
No known major allergens
Which Diets Is Pumpkin Seed Oil 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 Oil Fat Profile
SATURATED
19g
MONOUNSATURATED
34g
POLYUNSATURATED
47g
Omega 6:3 ratio 80:1
Above the ideal 4:1 (80:1).
Compare Pumpkin Seed Oil
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Frequently Asked Questions About Pumpkin Seed Oil
What is pumpkin seed oil good for?
Pumpkin seed oil adds unsaturated fats, vitamin E and a nutty flavour to meals. Vitamin E acts as an antioxidant, but the oil is not a proven treatment for disease. Use it as a finishing oil or in dressings rather than as a remedy.
Does pumpkin seed oil help with prostate symptoms?
Pumpkin seed oil may modestly ease urinary symptoms associated with an enlarged prostate, but the evidence is limited and it is not a substitute for medical care. If you have new or worsening urinary symptoms, get them assessed rather than relying on the oil.
Can you cook with pumpkin seed oil?
Yes, but pumpkin seed oil is usually best added after cooking. Its distinctive aroma can fade with heat, and many unrefined versions are not suited to high-temperature cooking. Drizzle it over cooked vegetables, soup or grains just before serving.
How do you use pumpkin seed oil?
Use pumpkin seed oil in salad dressings, dips or as a finishing drizzle on roasted vegetables, soup and pasta. Its rich, toasted flavour can dominate mild dishes, so start with a small splash and add more only if you like the taste.
What does pumpkin seed oil taste like?
Pumpkin seed oil has a rich, nutty, often toasted flavour, though the intensity varies with how the seeds were processed. Dark green-brown oil is commonly used as a finishing oil, where its distinctive taste is easier to appreciate than in high-heat cooking.
Is pumpkin seed oil good for hair growth?
There is not strong evidence that pumpkin seed oil makes hair grow. Some people apply it to the scalp, but it can irritate sensitive skin. Try a small patch first, and seek advice about persistent hair loss instead of depending on the oil.
Can you use pumpkin seed oil on your skin?
Yes, pumpkin seed oil can be applied to skin, but it may cause irritation or an allergic reaction in some people. Test a small area first and stop if redness, itching or discomfort develops; avoid applying it to broken or irritated skin.
Does pumpkin seed oil need to be refrigerated after opening?
Refrigeration can help preserve pumpkin seed oil after opening, especially if it is unrefined. Keep the bottle tightly closed and away from light and heat; follow the storage directions on the bottle. Discard it if it develops a rancid smell or taste.
Can you use pumpkin seed oil for frying?
Pumpkin seed oil is generally a poor choice for frying. High heat can damage its delicate flavour, and unrefined varieties may smoke sooner than oils intended for frying. Use a heat-stable cooking oil for the pan and add pumpkin seed oil at the end.
Can pumpkin seed oil cause side effects?
Pumpkin seed oil is usually tolerated in food, but large amounts may cause digestive discomfort and add substantial energy to meals. People with a pumpkin seed allergy should avoid it, since the oil may not be safe for them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.