Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Raw ground pumpkin seeds Calories
Rich in magnesium, zinc and healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (grated) of Raw ground pumpkin seeds (20 g) has 112 calories. That works out to 559 calories per 100 g. It contains 2.1 g of carbs, 6 g of protein, 9.8 g of fat and 1.2 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Raw ground pumpkin seeds Nutrition Facts
Selected: 2 tablespoon (grated) · 20 g
112
KCAL / 20G
Carbs
2.1g
· 1% DV
Protein
6g
· 12% DV
Fat
9.8g
· 13% DV
Fiber
1.2g
· 4% 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%
Raw ground pumpkin seeds nutrition facts table · 2 tablespoon (grated) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 1.73 g | 9% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 6 g | 12% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 2 Tablespoons of Grated Raw ground pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (grated) | 20 g | 112 kcal |
| 1 teaspoon (grated) | 5 g | 28 kcal |
| 1 tablespoon (grated) | 10 g | 56 kcal |
| 1 serving (small) | 15 g | 84 kcal |
| 1 ounce (whole) | 28 g | 157 kcal |
| 0.25 cup (grated) | 30 g | 168 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 serving (large) | 50 g | 280 kcal |
| ½ cup (grated) | 60 g | 335 kcal |
| 100 g | 100 g | 559 kcal |
Calculated from 559 calories per 100 g.
Frequently Asked Questions About Raw ground pumpkin seeds
How do you use raw ground pumpkin seeds?
Raw ground pumpkin seeds can be stirred into oatmeal, yogurt, smoothies, soups, or sauces. Their fine texture also makes them easy to sprinkle over meals; add them after cooking if you want to preserve their fresh, nutty taste.
Are raw ground pumpkin seeds good for you?
Raw ground pumpkin seeds provide magnesium, zinc, and unsaturated fats. They can add nutrients and texture to meals, but they are not a treatment for a health condition and work best as one part of a varied diet.
Can you eat raw ground pumpkin seeds without cooking them?
Yes, raw ground pumpkin seeds can be eaten without cooking. Mix them into cold foods such as yogurt or cereal, or sprinkle them over a finished dish; use a clean, dry spoon to keep the product fresh.
How should you store raw ground pumpkin seeds?
Store raw ground pumpkin seeds in a sealed container away from heat, light, and moisture. Refrigeration can help them stay fresh longer, since grinding exposes more of the seeds to air than leaving them whole.
Can raw ground pumpkin seeds help with prostate health?
Raw ground pumpkin seeds contain nutrients often associated with prostate health, but they have not been shown to treat prostate conditions. They should not replace medical care, especially if you have urinary symptoms.
Can you add raw ground pumpkin seeds to a smoothie?
Yes, raw ground pumpkin seeds blend well into smoothies and add a mild, nutty flavor. Blend them with fruit, milk, or yogurt; adding them gradually helps prevent the powder from clumping.
Can raw ground pumpkin seeds replace flour in baking?
No, raw ground pumpkin seeds are not a one-for-one substitute for flour. Their fat content and lack of gluten change how batter holds together, so use them to replace only part of the flour and adjust the recipe.
Are raw ground pumpkin seeds better than roasted pumpkin seeds?
Neither is automatically better; raw ground pumpkin seeds and roasted pumpkin seeds differ in flavor, texture, and how they are used. Roasted seeds are crisp and suited to snacking, while ground seeds mix easily into foods.
Do raw ground pumpkin seeds help with weight loss?
Raw ground pumpkin seeds do not cause weight loss on their own. Their fiber and fat can make a meal more filling, but adding large amounts can also increase the meal’s energy content.
Do raw ground pumpkin seeds need to be refrigerated?
They do not strictly need refrigeration for immediate use, but raw ground pumpkin seeds keep their freshness longer in a sealed container in the refrigerator. Discard them if they develop a rancid smell or unusual taste.
Raw ground pumpkin seeds Vitamins & Minerals
Vitamins
B3
1mg · 6% DV
B1
0.05mg · 4% DV
B5
0.15mg · 3% DV
Vitamin E
0.44mg · 3% DV
Minerals
Manganese
0.91mg · 40% DV
Phosphorus
247mg · 35% DV
Copper
0.27mg · 30% DV
Magnesium
118mg · 28% DV
Potassium ⭐
162mg · 5% DV
Sodium
1.4mg · 0% DV
Raw ground pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw ground pumpkin seeds
To burn the 112 calories in 2 tablespoon (grated) (20 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 Raw ground pumpkin seeds?
Raw ground pumpkin seeds are pumpkin seeds milled without roasting, from a fine powder to a coarser meal. They have a mild, earthy, nutty flavour and a rich texture as their natural oils are released. Stir them into porridge, yoghurt or smoothies, or sprinkle them over salads and soups; they also work in bread and other baking. In places where pumpkin seeds are commonly eaten toasted as a snack, the ground raw form offers an easy way to use them in everyday meals. They provide substantial protein and fats, along with magnesium and zinc. A small spoonful adds flavour and richness without overwhelming a dish, especially when paired with fruit, greens or citrus.
How Nutritious Is Raw ground pumpkin seeds?
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 Raw ground 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 Raw ground pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Raw ground 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
Raw ground pumpkin seeds Fat Profile
SATURATED
1.73g
MONOUNSATURATED
3.24g
POLYUNSATURATED
4.18g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
Compare Raw ground pumpkin seeds
Foods Similar to Raw ground pumpkin seeds
Have another question about Raw ground pumpkin seeds?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.