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Yogurt-covered pumpkin seeds Calories
Sweet snack with protein, magnesium, and zinc
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt-covered pumpkin seeds (30 g) has 152 calories. That works out to 505 calories per 100 g. It contains 12.9 g of carbs, 4.6 g of protein, 9.3 g of fat and 1.7 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Yogurt-covered pumpkin seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
152
KCAL / 30G
Carbs
12.9g
· 5% DV
Protein
4.6g
· 9% DV
Fat
9.3g
· 12% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 12% · Fat 54%
Yogurt-covered pumpkin seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | |
| Total fat | 9.3 g | 12% |
| Saturated fat | 2.22 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 12.9 g | 5% |
| Fiber | 1.7 g | 6% |
| Protein | 4.6 g | 9% |
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 Serving of Yogurt-covered pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 152 kcal |
| 1 teaspoon (small) | 5 g | 25 kcal |
| 1 tablespoon (medium) | 12 g | 61 kcal |
| 2 tablespoon (double) | 24 g | 121 kcal |
| 1 ounce (medium) | 28 g | 141 kcal |
| 1 pack (small) | 40 g | 202 kcal |
| ½ cup (half) | 65 g | 328 kcal |
| 100 g | 100 g | 505 kcal |
| 1 cup (large) | 130 g | 657 kcal |
Calculated from 505 calories per 100 g.
Frequently Asked Questions About Yogurt-covered pumpkin seeds
What are yogurt-covered pumpkin seeds?
Yogurt-covered pumpkin seeds are pumpkin seed kernels coated in a sweet, yogurt-flavoured layer. They combine the seeds’ nutty crunch with a creamy or crisp coating, and are usually eaten as a snack rather than prepared like plain roasted seeds.
Are yogurt-covered pumpkin seeds good for you?
Yogurt-covered pumpkin seeds provide protein and minerals from the seeds, but the sweet coating may add sugar. They can fit into a varied diet as a snack, though the coating means they are not nutritionally the same as plain pumpkin seeds.
Are yogurt-covered pumpkin seeds made with real yogurt?
Yogurt-covered pumpkin seeds do not necessarily have a coating made from fresh yogurt. Many packaged versions use yogurt powder or other dairy ingredients in a sweet coating; fresh yogurt would make the seeds wet rather than keep them crisp.
How do you make yogurt-covered pumpkin seeds at home?
You can make yogurt-covered pumpkin seeds at home, but yogurt powder works better than fresh yogurt for a dry coating. Stir it into melted white chocolate, coat roasted, shelled seeds, then spread them on parchment and let the coating set.
Do yogurt-covered pumpkin seeds contain added sugar?
Many yogurt-covered pumpkin seeds contain added sugar because the coating is sweetened. Recipes differ, so look at the ingredient list and nutrition panel on the specific package if you want to know how much sugar it contains.
How should you store yogurt-covered pumpkin seeds?
Store yogurt-covered pumpkin seeds in a sealed container in a cool, dry place. Moisture and warmth can soften the coating and spoil the crunch; follow the package directions after opening, especially if they specify refrigeration.
Do yogurt-covered pumpkin seeds taste sweet or savoury?
Yogurt-covered pumpkin seeds are usually sweet with a mild tang, rather than savoury like salted roasted pumpkin seeds. The coating softens the seeds’ earthy, nutty flavour, so they taste more like a confectionery snack.
Can people with diabetes eat yogurt-covered pumpkin seeds?
People with diabetes can eat yogurt-covered pumpkin seeds, but sugar in the coating can affect blood glucose. Check the carbohydrate and sugar content for the product and keep the portion modest, particularly when pairing it with other sweet foods.
Are yogurt-covered pumpkin seeds good for weight loss?
Yogurt-covered pumpkin seeds are not a weight-loss food by themselves. Their protein and fibre may help make a snack more satisfying, but the sweet coating and energy-dense seeds can add up quickly if you eat large handfuls.
Can dogs eat yogurt-covered pumpkin seeds?
Yogurt-covered pumpkin seeds are not a suitable treat for dogs. The coating may contain sugar and dairy, which can upset a dog’s stomach, and some products include additional ingredients that are not appropriate for pets.
Yogurt-covered pumpkin seeds Vitamins & Minerals
Vitamins
B2
0.07mg · 5% DV
B1
0.05mg · 4% DV
Biotin
1.26µg · 4% DV
Vitamin E
0.63mg · 4% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.61mg · 27% DV
Phosphorus
186mg · 27% DV
Magnesium
91mg · 22% DV
Potassium ⭐
207mg · 6% DV
Sodium
29mg · 1% DV
Yogurt-covered pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt-covered pumpkin seeds
To burn the 152 calories in 1 serving (medium) (30 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 Yogurt-covered pumpkin seeds?
Yogurt-covered pumpkin seeds are pumpkin seeds coated in a sweet, yogurt-flavoured layer. They are sold as a snack rather than prepared as a traditional dish, and make a crunchy, sweet alternative to plain seeds or sweets.
The coating is creamy and mildly tangy, while the seeds add a crisp bite. Enjoy them by the handful as a snack, pack a small portion for a break, or serve them alongside dried fruit and nuts. Pumpkin seeds bring some protein to the sweet coating: a 100 g portion provides 15.2 g. Since the coating makes these more indulgent than plain seeds, a modest serving works well with unsweetened tea or fresh fruit.
How Nutritious Is Yogurt-covered pumpkin seeds?
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
Medium
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 Yogurt-covered pumpkin seeds 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 Yogurt-covered pumpkin seeds Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt-covered pumpkin seeds Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Yogurt-covered pumpkin seeds Fat Profile
SATURATED
2.22g
MONOUNSATURATED
2.58g
POLYUNSATURATED
4.38g
Omega 6:3 ratio 107.3:1
Above the ideal 4:1 (107.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.