How Many Calories in Pumpkin Seeds? Nutrition & Macros
A quarter cup of pumpkin seeds (28 g) has 157 calories
Protein 8.5g · Carbs 3g · Fat 13.7g
Pumpkin seeds (also known as pepitas when shelled) are a nutritional powerhouse — 30.23 g of protein per 100 g makes them the highest-protein seed, surpassing sunflower seeds (20.8 g) and even almonds (21.2 g). With 559 kcal, 49.05 g of fat, and only 10.71 g of carbs per 100 g, they offer a remarkable macro profile for both keto and high-protein diets. Their standout mineral is magnesium at 592 mg per 100 g — 141% of the Daily Value, the highest in our entire food database. A quarter cup (28 g) provides about 157 kcal with 8.5 g of protein and only 1.3 g of net carbs. Here is everything you need to know about pumpkin seed calories and macros, based on USDA data. Pumpkin seeds contain about 5% water by weight.
2339 kJ · per 100g · Water: 5.23 g
Calorie Calculator: Pumpkin Seeds (Dried Kernels)
28 g Pumpkin Seeds (Dried Kernels) contains 157 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| ¼ cup (28 g) | 157 kcal | 8.5g | 3g | 13.7g |
| ½ cup (56 g) | 313 kcal | 16.9g | 6g | 27.5g |
| 100 grams | 559 kcal | 30.2g | 10.7g | 49.1g |
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Pumpkin Seeds (Dried Kernels) — Nutrition Facts
| Pumpkin Seeds (Dried Kernels) | per 100g |
|---|---|
| Calories | 559 kcal |
| Protein | 30.23 g |
| Fat | 49.05 g |
| Carbs | 10.71 g |
| Fiber | 6 g |
| Sugar | 1.4 g |
| Sodium | 7 mg |
| Potassium | 809 mg |
| Magnesium | 592 mg |
| Phosphorus | 1233 mg |
| Vitamin C | 1.9 mg |
| Vitamin B6 | 0.143 mg |
| Folate | 58 mcg |
| Manganese | 4.543 mg |
| Water | 5.23 g |
Source: USDA FoodData Central (FDC ID: 170556) · Data verified April 2026
Variations
Dried kernels / pepitas (default)
559 kcal, 30.2 g protein, 49.1 g fat per 100 g. The standard form — shelled green kernels with maximum nutrient density. Best raw as a snack, in salads, on yogurt, or in trail mix. Store in the refrigerator to preserve freshness.
Roasted & salted
574 kcal per 100 g (USDA FDC 170559). Roasting slightly increases calorie density and deepens the nutty flavor. The main difference is sodium — 256 mg per 100 g vs 7 mg in dried kernels. Protein and fat remain similar. Choose unsalted roasted if you want the flavor without extra sodium.
Whole with shell
446 kcal per 100 g (USDA FDC 170554). The white shell adds significant fiber and bulk, reducing calorie density. Protein drops to ~19 g per 100 g because the shell adds inedible weight. Common at Halloween — roasted in the oven with salt. The shell is edible but tough to chew.
Pumpkin seed oil (reference)
884 kcal, 0 g protein, 100 g fat per 100 ml. Dark green cold-pressed oil popular in Austrian and Slovenian cuisine. Retains some minerals but loses all protein and fiber. Best as a finishing oil for salads and soups — not for frying. One tablespoon (14 ml) has about 124 kcal.
Dietary Perspectives
For Weight Loss
Pumpkin seeds are calorie-dense at 559 kcal per 100 g — portion control matters. A quarter cup (28 g, ~157 kcal) delivers 8.5 g of protein and healthy fats that promote satiety. The exceptionally high magnesium (592 mg per 100 g) supports muscle recovery and sleep quality, both important during a calorie deficit. The combination of protein (30.2 g), fiber (6.0 g), and fat (49.1 g) slows digestion and keeps you full. Weigh your portions rather than eating from the bag.
For Athletic Performance
Pumpkin seeds deliver 30.23 g of protein per 100 g — the highest of any seed, making them a top plant-based protein source for athletes. The standout benefit is 592 mg of magnesium per 100 g (141% DV), critical for muscle contraction, recovery, and electrolyte balance. Zinc at 7.81 mg per 100 g supports testosterone production and immune function. A quarter cup (28 g) post-workout provides 8.5 g protein, 166 mg magnesium, and 2.2 mg zinc. Pair with a carb source for optimal recovery.
For Keto
Pumpkin seeds are among the best seeds for keto. Per 100 g: 10.71 g total carbs minus 6.0 g fiber = only 4.71 g net carbs — lower than almonds (10.6 g net), walnuts (7.0 g net), and sunflower seeds (11.0 g net). A quarter cup (28 g) has about 1.3 g net carbs — virtually negligible. The fat content (49.05 g) and protein (30.23 g) per 100 g create a naturally ketogenic macro ratio. The 592 mg magnesium per 100 g is especially valuable on keto, where electrolyte depletion is common. Add to salads, fat bombs, or eat as a standalone snack.
Frequently Asked Questions
How many calories are in pumpkin seeds?
A quarter cup of pumpkin seeds (28 g) contains approximately 157 calories. Per 100 g, dried pumpkin seed kernels (pepitas) have 559 calories. They are slightly less calorie-dense than sunflower seeds (584 kcal) and almonds (579 kcal). Most of the calories come from fat (49.05 g per 100 g), but they also deliver an impressive 30.23 g of protein — the highest among all common seeds and nuts.
Why are pumpkin seeds so high in magnesium?
Pumpkin seeds contain 592 mg of magnesium per 100 g — 141% of the Daily Value and the highest of any commonly eaten food. Even a single quarter cup (28 g) provides 166 mg, about 40% DV. They are also exceptionally high in zinc at 7.81 mg per 100 g (71% DV). This mineral density makes them particularly valuable for muscle function, sleep quality, and immune health.
Are pumpkin seeds good for keto?
Pumpkin seeds are excellent for keto. Per 100 g they have 10.71 g total carbs minus 6.0 g fiber = only 4.71 g net carbs. A quarter cup (28 g) has about 1.3 g net carbs — extremely low. With 49.05 g of fat and 30.23 g of protein per 100 g, the macro ratio is naturally keto-friendly. They make an ideal keto snack or salad topping.
Pumpkin seeds vs sunflower seeds — what is the difference?
Pumpkin seeds have significantly more protein (30.2 g vs 20.8 g per 100 g) and far more magnesium (592 mg vs 325 mg). Sunflower seeds have slightly more calories (584 vs 559 kcal), more vitamin E, and more total carbs (20.0 g vs 10.7 g). For keto, pumpkin seeds are better with only 4.7 g net carbs vs 11.0 g for sunflower seeds. For protein per calorie, pumpkin seeds also win clearly.
How much protein do pumpkin seeds have?
Pumpkin seeds contain 30.23 g of protein per 100 g — the highest of any common seed or nut. For comparison: sunflower seeds have 20.8 g, almonds 21.2 g, and chia seeds 16.5 g. A quarter cup (28 g) provides about 8.5 g of protein. This makes pumpkin seeds one of the best plant-based protein sources, especially valuable for vegetarians and vegans.
How should I eat pumpkin seeds?
Shelled pumpkin seed kernels (pepitas) are the most common form — eat them raw as a snack, add to salads, yogurt, oatmeal, or smoothie bowls. Lightly toasted in a dry pan enhances their nutty flavor. You can also blend them into pesto or use pumpkin seed butter as an alternative to peanut butter. Store in an airtight container in the refrigerator for up to 4 months, or freeze for up to 1 year.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin Seeds (Dried Kernels) | 559 | 30.23g | 10.71g | 49.05g |
| Sunflower Seeds (Dried) | 584 | 20.78g | 20g | 51.46g |
| Flaxseeds | 534 | 18.29g | 28.88g | 42.16g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Chia Seeds (Dried) | 486 | 16.54g | 42.12g | 30.74g |
per 100g
Per 100 g, dried pumpkin seed kernels have 559 kcal with 30.23 g of protein — the highest of any seed — 49.05 g of fat, and only 10.71 g of carbs (6.0 g fiber, ~4.7 g net). They also deliver 592 mg of magnesium (141% DV), making them an exceptional mineral-dense snack.
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