1 tablespoon (medium) of Pumpkin Seeds (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.

What is Pumpkin Seeds?

Pumpkin Seeds are the edible kernels found inside pumpkins, usually flat and oval with a green surface once removed from their shells. They are often called pepitas when sold hulled. Across the Americas, they are eaten roasted as a snack and used in dishes such as salads, soups and sauces; they also work well sprinkled over breakfast bowls.

Their flavour is gently nutty and earthy, with a firm bite that becomes pleasantly crisp when toasted. They provide protein and fats, along with minerals including magnesium, zinc and iron. Because they are energy-dense, a small handful makes a satisfying snack, while a spoonful adds crunch to yoghurt, porridge or a salad. Toast them briefly in a dry pan for a deeper flavour, or use them plain for a softer texture.

Pumpkin Seeds Nutrition Facts

Selected: 100 g

559

KCAL / 100G

Carbs

10.7g

· 4% DV

Protein

30.2g

· 60% DV

Fat

49.1g

· 63% DV

Fiber

· 21% 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 Seeds Vitamins & Minerals

Vitamins

4.99mg · 31% DV

0.27mg · 23% DV

0.75mg · 15% DV

Folate

58µg · 14% DV

Minerals

Manganese

5mg · 217% DV

Phosphorus

1233mg · 176% DV

Magnesium

592mg · 141% DV

Copper

1mg · 111% DV

How Nutritious Is Pumpkin Seeds?

Nutrient density

Very high

80/ 100

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

60/ 100

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 Seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pumpkin Seeds

To burn the 559 calories in 100 g:

🚶

138min

Walking (5 km/h)

🏃

57min

Running (8 km/h)

🚴

76min

Cycling

🏊

65min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pumpkin Seeds 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 Seeds Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pumpkin Seeds 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 Seeds Fat Profile

SATURATED

8.7g

MONOUNSATURATED

16.2g

POLYUNSATURATED

21g

⚖️

Omega 6:3 ratio 207:1

Above the ideal 4:1 (207:1).

Compare Pumpkin Seeds

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Pumpkin Seeds vs Walnut95 kcal fewer per 100 g

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Pumpkin Seeds vs Almond20 kcal fewer per 100 g

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Pumpkin Seeds vs Sunflower seeds25 kcal fewer per 100 g

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Foods Similar to Pumpkin Seeds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Pumpkin Seeds

Are Pumpkin Seeds good for you?

Yes, Pumpkin Seeds provide protein, magnesium, zinc, iron and unsaturated fats. These nutrients support normal body functions, but the seeds are a food rather than a treatment; add them to meals or snacks as part of a varied diet.

Can you eat Pumpkin Seeds raw?

Yes, Pumpkin Seeds can be eaten raw; roasting is not required for ordinary ready-to-eat kernels. Add them to oatmeal, salads or yogurt, or eat them on their own, and discard any that smell stale or taste rancid.

Can you eat the shells of Pumpkin Seeds?

Yes, the shells of whole Pumpkin Seeds are edible, but they are tougher and higher in fiber than the kernels. Chew them thoroughly, or choose shelled kernels if you find the fibrous texture uncomfortable.

How many Pumpkin Seeds should you eat a day?

There is no official daily amount of Pumpkin Seeds that suits everyone. A small serving is a practical starting point; about one medium tablespoon is roughly 10 grams, and you can adjust it to fit your usual snacks and meals.

How do you roast Pumpkin Seeds?

To roast Pumpkin Seeds, spread them in a single layer on a baking sheet and cook in a moderate oven, stirring occasionally until fragrant and crisp. They can also be toasted in a dry skillet over low-to-medium heat; watch closely because they burn quickly.

How should you store Pumpkin Seeds?

Store Pumpkin Seeds in an airtight container in a cool, dry, dark place. Their natural oils can turn rancid with prolonged exposure to heat and light; refrigerate or freeze them in a sealed container if you need to keep them longer.

Do Pumpkin Seeds help you sleep?

Pumpkin Seeds contain nutrients involved in normal body processes, but eating them has not been shown to reliably improve sleep. They can be a small evening snack, though a large portion close to bedtime may feel heavy for some people.

How do you add Pumpkin Seeds to meals?

Pumpkin Seeds work well sprinkled over salads, soups, oatmeal and yogurt, or mixed into bread and granola. For more flavor, toast them briefly and add them just before serving so they retain their crunch.

Can Pumpkin Seeds cause digestive problems?

Yes, a large serving of Pumpkin Seeds may cause bloating or discomfort, particularly if you are not used to high-fiber foods. Start with a small portion, chew them well, and drink fluids as you normally would.

Are Pumpkin Seeds safe for dogs to eat?

Plain, unsalted Pumpkin Seeds are not generally toxic to dogs, but give only a small amount and avoid shells if they are difficult for your dog to chew. Never offer seeds seasoned with salt, garlic, onion or other flavorings.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026