A typical serving of pumpkin seeds (1 oz, 28 g) has about 163 calories. Per 100 g: 574 kcal, 29.8 g protein, 14.7 g carbs, 49 g fat. The same 100 g carries 6.5 g of fiber and 1.3 g of sugar. Most of the energy comes from fat.
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 163 kcal |
| 1 cup | 118 g | 677 kcal |
| 100 g | 100 g | 574 kcal |
Shelled pepitas rival meat for protein: about 30 g per 100 g. On the energy-density scale, 574 kcal per 100 g puts pumpkin seeds at the very high end. Protein density is strong: about 5.2 g of protein per 100 calories.
A typical serving (1 oz, 28 g) has about 163 calories, and 100 g has 574 kcal. Calories scale with weight, so double the portion means double the number.
There are 29.8 g of protein in 100 g of pumpkin seeds, which works out to about 8.4 g per serving (1 oz). It contributes meaningful protein, though most of the calories come from elsewhere.
Yes, in the plain arithmetic sense: 49 g of fat per 100 g supplies about 77% of the calories. Whether that fits your day depends on your totals, not on the food alone.
Every value on this page comes from USDA FoodData Central, entry 169415 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 169415 (SR Legacy). Serving calories are computed from the per-100-g values.
