Calories in Pumpkin Seeds and Nutrition Facts

How many calories in pumpkin seeds? See below, the pumpkin seeds calories for the different serving sizes. We provide you with pumpkin seeds nutrition facts and the health benefits of pumpkin seeds to help you lose weight and eat a healthy diet.

How many times have you opened a pumpkin or squash and thrown away the seeds?  Roast the seeds for a few minutes and you are in for a treat. They are full of protein, and high in nutrients including phosphorus, magnesium, manganese, iron, copper, zinc and potassium. They are also high in both poly and mono unsaturated fats (the good fat).

The seeds are good for our cholesterol, and also thought to be good for heart disease by preventing the hardening of our arteries. Other pumpkin seed benefits include acting as an anti-inflammatory for arthritis.

Calories in Pumpkin Seeds and Nutrition Facts

The combination of fiber and healthy fat makes seeds a great food for weight loss and weight management.  It may surprise you that nuts and seeds are fat burning foods, as they contain a lot of good fat.

Compare calories in pumpkin seeds with the other calories in nuts and seeds.

Calories in Pumpkin Seed and Squash Seed Kernels, Dried

Refuse: 26% (Hulls)
Common Name: pepitas
Serving SizeCalories per Serving
100 grams559 kcal (2339 kJ)
1 cup, 129 grams721 kcal (3017 kJ)
1 oz, 28.35 grams158 kcal (663 kJ)

Seeds, Pumpkin and Squash Seed Kernels, Roasted

Refuse: 0%
Common Name: pepitas
Serving SizeCalories per Serving
100 grams574 kcal (2401 kJ)
1 cup, 118 grams677 kcal (2833 kJ)
1 oz, 28.35 grams163 kcal (681 kJ)

Pumpkin Seed Nutrition Facts

Seeds, Pumpkin and Squash Seed Kernels, Dried
Nutritional value per 100 g (3.5 oz)
Water5.23 g
Energy2339 kJ (559 kcal)
Protein30.23 g
Carbohydrates10.71 g
Sugars1.40 g
Total Fat:49.05 g
saturated fat8.659 g
monounsaturated fat16.242 g
polyunsaturated fat20.976 g
Cholesterol0 mg
Fiber6.0 g
Calcium, Ca46 mg (5 %)
Iron, Fe8.82 mg (49 %)
Magnesium, Mg592 mg (148 %)
Phosphorus, P1233 mg (123 %)
Potassium, K809 mg (17 %)
Zinc, Zn7.81 mg (52 %)
Copper, Cu1.343 mg (67 %)
Manganese, Mn4.543 mg (227 %)
Selenium, Se9.4 mcg (13 %)
Vitamin C1.9 mg (3 %)
Thiamine (Vit. B1)0.273 mg (18 %)
Riboflavin (Vit. B2)0.153 mg (9 %)
Niacin (Vit. B3)4.987 mg (25 %)
Pantothenic acid (B5)0.750 mg (8 %)
Vitamin B60.143 mg (7 %)
Folate (Vit. B9)58 mcg (15 %)
Vitamin B120.0 mcg (0 %)
Vitamin A16 IU (0.3 %)
Vitamin E2.18 mg (11 %)
Vitamin D0 IU (0 %)
Vitamin K7.3 mcg (9 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

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