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Roasted Pumpkin Seed Kernel Calories
High in magnesium, zinc, and protein. Contains healthy fats.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Roasted Pumpkin Seed Kernel (10 g) has 57 calories. That works out to 574 calories per 100 g. It contains 1.1 g of carbs, 3 g of protein, 4.8 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.
Roasted Pumpkin Seed Kernel Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
57
KCAL / 10G
Carbs
1.1g
· 0% DV
Protein
3g
· 6% DV
Fat
4.8g
· 6% DV
Fiber
0.6g
· 2% 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%
Roasted Pumpkin Seed Kernel nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0.7 mg | 0% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 3 g | 6% |
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 Tablespoon of Roasted Pumpkin Seed Kernel?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 57 kcal |
| 1 tablespoon (large) | 15 g | 86 kcal |
| 1 serving (medium) | 28 g | 161 kcal |
| 1 piece (small) | 30 g | 172 kcal |
| 1 piece (medium) | 50 g | 287 kcal |
| 1 serving (large) | 50 g | 287 kcal |
| 1 piece (large) | 80 g | 459 kcal |
| 100 g | 100 g | 574 kcal |
| 1 cup (whole) | 140 g | 804 kcal |
Calculated from 574 calories per 100 g.
Frequently Asked Questions About Roasted Pumpkin Seed Kernel
Are roasted pumpkin seed kernels the same as pepitas?
Usually, yes: pepitas are the edible kernels inside pumpkin seeds, commonly sold without their hard outer shells. The term can also refer to raw kernels, so “roasted” describes how the pepitas have been prepared.
How do you use roasted pumpkin seed kernels?
Add roasted pumpkin seed kernels to salads, soups, oatmeal, or yogurt for crunch, or use them in pesto and baked goods. Stir them in near the end of cooking so they keep more of their crisp texture.
Can roasted pumpkin seed kernels go rancid?
Yes. Their natural oils can oxidize, giving the kernels a stale, bitter, paint-like smell or taste. Discard them if they smell or taste unpleasant, even if they look normal.
Can dogs eat roasted pumpkin seed kernels?
Plain, unsalted roasted pumpkin seed kernels are generally safe for dogs in small amounts, but they are not a substitute for dog food. Avoid salted, seasoned, or coated kernels, and offer only kernels that are easy for your dog to chew.
Are roasted pumpkin seed kernels better than raw ones?
Neither is universally better. Roasting gives the kernels a stronger flavor and crunch, while raw kernels have a milder taste; roasting them for too long can make their oils taste unpleasant. Choose the kind you enjoy and use in recipes.
How do you roast pumpkin seed kernels at home?
Spread shelled pumpkin seed kernels in a single layer and roast them in a moderate oven, stirring once or twice until fragrant and crisp. Watch them closely near the end, as small kernels can go from toasted to burnt quickly.
Should you rinse roasted pumpkin seed kernels before eating them?
No, rinsing ready-to-eat roasted pumpkin seed kernels is unnecessary and can make them soggy. If you want to reduce surface salt, brushing or wiping the kernels is more practical, though it may not remove much seasoning.
Do roasted pumpkin seed kernels help with prostate health?
They are nutritious, but eating them is not a proven way to prevent or treat prostate problems. Pumpkin seed products have been studied for urinary symptoms, but that does not make roasted kernels a replacement for medical assessment or treatment.
Can roasted pumpkin seed kernels be used in pesto?
Yes. Blend them with herbs, oil, garlic, and a little cheese or another savory ingredient for a pesto-style sauce. Their toasted flavor makes the result earthier than pesto made with pine nuts.
Do roasted pumpkin seed kernels need to be refrigerated after opening?
Not necessarily if you will use them soon: keep them sealed in a cool, dry, dark place. Refrigeration can help preserve freshness in a warm kitchen or for longer storage, but protect the kernels from moisture and strong food odors.
Roasted Pumpkin Seed Kernel Vitamins & Minerals
Vitamins
B3
0.45mg · 3% DV
B1
0.03mg · 3% DV
B5
0.08mg · 2% DV
Vitamin E
0.22mg · 1% DV
Minerals
Manganese
0.45mg · 20% DV
Phosphorus
123mg · 18% DV
Copper
0.14mg · 16% DV
Magnesium
59mg · 14% DV
Potassium ⭐
81mg · 2% DV
Sodium
0.7mg · 0% DV
Roasted Pumpkin Seed Kernel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Pumpkin Seed Kernel
To burn the 57 calories in 1 tablespoon (medium) (10 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 Roasted Pumpkin Seed Kernel?
Roasted pumpkin seed kernels are the shelled seeds of pumpkins, toasted until crisp and aromatic. They’re a convenient way to enjoy pumpkin seeds without the tougher outer shell, whether eaten by the handful or added to a meal.
Their flavour is nutty and pleasantly savoury, with a crunchy bite. Sprinkle them over salads, soups, porridge or roasted vegetables, or use them in baking; they’re also an easy snack on their own. They provide substantial protein along with mostly unsaturated fats, so a small sprinkle adds richness and staying power. Pair them with fruit or vegetables for a balanced snack, or use them in place of croutons for extra crunch.
How Nutritious Is Roasted Pumpkin Seed Kernel?
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 Roasted Pumpkin Seed Kernel 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 Roasted Pumpkin Seed Kernel Contain Allergens?
No known major allergens
Which Diets Is Roasted Pumpkin Seed Kernel 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
Roasted Pumpkin Seed Kernel Fat Profile
SATURATED
0.87g
MONOUNSATURATED
1.62g
POLYUNSATURATED
2.11g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.