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Pumpkin Seed Bar Calories
High in protein and healthy fats, source of magnesium and zinc
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pumpkin Seed Bar (40 g) has 192 calories. That works out to 480 calories per 100 g. It contains 11.2 g of carbs, 8.8 g of protein, 12.8 g of fat and 2.8 g of fiber. Its 0.5 mg of Copper covers 58% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Pumpkin Seed Bar Nutrition Facts
Selected: 1 piece (medium) · 40 g
192
KCAL / 40G
Carbs
11.2g
· 4% DV
Protein
8.8g
· 18% DV
Fat
12.8g
· 16% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 18% · Fat 59%
Pumpkin Seed Bar nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 2.8 g | 10% |
| Protein | 8.8 g | 18% |
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 Bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 192 kcal |
| 1 slice (thin) | 20 g | 96 kcal |
| 1 piece (small) | 25 g | 120 kcal |
| 1 slice (thick) | 35 g | 168 kcal |
| 1 piece (large) | 60 g | 288 kcal |
| 2 piece (double) | 80 g | 384 kcal |
| 100 g | 100 g | 480 kcal |
| 1 pack (whole) | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Pumpkin Seed Bar
What is a pumpkin seed bar made of?
A pumpkin seed bar is made mainly from pumpkin seeds pressed together with a binder. Depending on the recipe, that binder may be honey, syrup, dates or another sweet ingredient; some versions also include dried fruit, chocolate or other seeds.
How do you make a pumpkin seed bar at home?
To make a pumpkin seed bar, lightly toast the seeds, stir them into a warmed binder such as honey or date paste, then press the mixture firmly into a lined pan. Let it cool and set before cutting it into bars.
Is a pumpkin seed bar healthy?
Yes, a pumpkin seed bar can be a nourishing snack because pumpkin seeds provide protein, unsaturated fats, magnesium and zinc. Some bars also contain added sweeteners, so a simpler seed-forward recipe is a good choice if you want less sweetness.
How should you store a pumpkin seed bar?
Store a pumpkin seed bar in an airtight container in a cool, dry place to keep it crisp and prevent it from becoming sticky. If it is homemade with a soft fruit-based binder, refrigeration can help it hold its shape.
Can you freeze a pumpkin seed bar?
Yes, you can freeze a pumpkin seed bar. Wrap the bars individually or separate them with parchment, then place them in a sealed freezer-safe container. Thaw at room temperature before eating to reduce condensation and texture changes.
Does a pumpkin seed bar contain added sugar?
Some pumpkin seed bars contain added sugar, honey or syrup to hold the seeds together, while others use dates or another fruit-based binder. Recipes differ, so the ingredient list is the best way to tell which kind you have.
Can you eat a pumpkin seed bar before a workout?
Yes, a pumpkin seed bar can work as a portable snack before exercise, especially when you want something more substantial than fruit alone. Its fat and fibre may feel heavy close to a workout, so allow time to digest it.
Is a pumpkin seed bar a good snack for kids?
A pumpkin seed bar can be a convenient snack for older children, but its firm, sticky texture may be a choking hazard for very young children. Break it into age-appropriate pieces and avoid it if the child has a seed allergy.
Can a pumpkin seed bar replace breakfast?
A pumpkin seed bar is better treated as a snack than a complete breakfast. It supplies protein and fats, but pairing it with fruit and yogurt or another substantial food makes for a more filling, balanced morning meal.
Why does a pumpkin seed bar fall apart?
A pumpkin seed bar usually falls apart when it has too little binder or the mixture was not pressed firmly enough before setting. Warm the binder enough to coat the seeds, press the mixture tightly into the pan, and let it cool fully before cutting.
Pumpkin Seed Bar Vitamins & Minerals
Vitamins
Biotin
2.8µg · 9% DV
B1
0.07mg · 6% DV
Vitamin E
0.88mg · 6% DV
Folate
22µg · 6% DV
Minerals
Copper
0.52mg · 58% DV
Phosphorus
380mg · 54% DV
Magnesium
132mg · 31% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
260mg · 8% DV
Sodium
3.2mg · 0% DV
Pumpkin Seed Bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin Seed Bar
To burn the 192 calories in 1 piece (medium) (40 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 Bar?
A Pumpkin Seed Bar is a compact snack made by binding pumpkin seeds into a sliceable bar; recipes may combine the seeds with a sweetener or other seeds. Its appeal is the toasted, nutty flavour and a pleasantly crisp, dense texture.
It works as a portable snack, a quick addition to breakfast, or something to have with tea or coffee. Pair it with fresh fruit or yoghurt for a more rounded snack. Pumpkin Seed Bars are rich in protein and healthy fats and provide magnesium and zinc; each 100 g contains 22 g of protein. Because they are filling, a smaller piece can be enough between meals.
How Nutritious Is Pumpkin Seed Bar?
Nutrient density
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 Pumpkin Seed Bar 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 Bar Contain Allergens?
No known major allergens
Which Diets Is Pumpkin Seed Bar 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 Bar Fat Profile
SATURATED
2.4g
MONOUNSATURATED
4.4g
POLYUNSATURATED
5.8g
Omega 6:3 ratio 140:1
Above the ideal 4:1 (140:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.