Pumpkin seeds calories and nutrition facts

Per 100 g: 559 kcal — 30.2 g protein, 49 g fat and 4.7 g carbs.

The flat green pumpkin seeds sold in bags, also called pepitas, have no tough husk, while seeds scooped out of a Halloween pumpkin and roasted whole keep their white shells. Those shells add fibre and bulk, which is why roasted in‑shell seeds come to about 446 kcal per 100 g against 559 for kernels. Kernels are rich in manganese, phosphorus and magnesium, and suit soups, salads and porridge.

High in protein
High in fibre
Very low salt
High in manganese

Nutrition per 100 g

Updated: 15 October 2026

Protein 21%
Fat 76%
Carbs 3%

In everyday portions

Typical serving · 30 g 168 kcal
100 kcal is 18 g this much of it gives 100 kcal
20 g of protein is 65 g this much to eat for 20 g of protein
Energy density High 5.6 kcal per gram: the lower it is, the more food you get for the same calories

All the variants

How the calories and macros change with the variety and the cooking. Values per 100 g.

Variant	Kcal	Protein	Fat	Carbs
Shelled	559	30.2	49	4.7
Roasted and salted	574	29.8	49	8.2
Roasted in shell	446	18.6	19.4	35.4

Nutrition per 100 g

The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).

Variant of the food Shelled Roasted and salted Roasted in shell

Shelled

Energy and macros

Energy 559 kcal 28%
Protein 30.2 g 60%
Fat 49 g 70%
Carbs available, without fibre 4.7 g 2%
Fibre 6 g
Salt 0.02 g <1%

Where the calories come from

Protein 21%
Fat 76%
Carbs 3%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 1 µg <1%
Vitamin D 0 µg 0%
Vitamin E 2.2 mg 18%
Vitamin K 7.3 µg 10%
Vitamin C 1.9 mg 2%
Vitamin B1 (thiamin) 0.273 mg 25%
Vitamin B2 (riboflavin) 0.153 mg 11%
Vitamin B3 (niacin) 5 mg 31%
Vitamin B5 (pantothenic acid) 0.75 mg 12%
Vitamin B6 0.143 mg 10%
Folate (B9) 58 µg 29%
Vitamin B12 0 µg 0%
Choline 63 mg

Minerals

Potassium 809 mg 40%
Calcium 46 mg 6%
Phosphorus 1,233 mg 176%
Magnesium 592 mg 158%
Iron 8.8 mg 63%
Zinc 7.8 mg 78%
Copper 1.3 mg 134%
Manganese 4.5 mg 227%
Selenium 9.4 µg 17%
Iodine 2.7 µg 2%
Sodium 7 mg <1%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

High in protein
High in fibre
Very low salt
High in manganese
High in phosphorus
High in magnesium
High in copper
High in zinc
High in iron
High in potassium
High in vitamin B3
Source of folate
Source of vitamin B1
Source of vitamin E
Source of selenium

Roasted and salted

Energy and macros

Energy 574 kcal 29%
Protein 29.8 g 60%
Fat 49 g 70%
Carbs available, without fibre 8.2 g 3%
Fibre 6.5 g
Salt 0.64 g 11%

Where the calories come from

Protein 20%
Fat 74%
Carbs 6%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 0 µg 0%
Vitamin D 0 µg 0%
Vitamin E 0.56 mg 5%
Vitamin K 4.5 µg 6%
Vitamin C 1.8 mg 2%
Vitamin B1 (thiamin) 0.07 mg 6%
Vitamin B2 (riboflavin) 0.15 mg 11%
Vitamin B3 (niacin) 4.4 mg 28%
Vitamin B5 (pantothenic acid) 0.57 mg 9%
Vitamin B6 0.1 mg 7%
Folate (B9) 57 µg 28%
Vitamin B12 0 µg 0%
Choline 63 mg

Minerals

Potassium 788 mg 39%
Calcium 52 mg 6%
Phosphorus 1,174 mg 168%
Magnesium 550 mg 147%
Iron 8.1 mg 58%
Zinc 7.6 mg 76%
Copper 1.3 mg 127%
Manganese 4.5 mg 224%
Selenium 9.4 µg 17%
Iodine no data
Sodium 256 mg 11%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

High in protein
High in fibre
High in manganese
High in phosphorus
High in magnesium
High in copper
High in zinc
High in iron
High in potassium
Source of folate
Source of vitamin B3
Source of selenium

Roasted in shell

Energy and macros

Energy 446 kcal 22%
Protein 18.6 g 37%
Fat 19.4 g 28%
Carbs available, without fibre 35.4 g 14%
Fibre 18.4 g
Salt 6.4 g 106%

Where the calories come from

Protein 17%
Fat 39%
Carbs 32%
Other 13%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 3 µg <1%
Vitamin D 0 µg 0%
Vitamin E no data
Vitamin K no data
Vitamin C 0.3 mg <1%
Vitamin B1 (thiamin) 0.034 mg 3%
Vitamin B2 (riboflavin) 0.052 mg 4%
Vitamin B3 (niacin) 0.286 mg 2%
Vitamin B5 (pantothenic acid) 0.056 mg <1%
Vitamin B6 0.037 mg 3%
Folate (B9) 9 µg 4%
Vitamin B12 0 µg 0%
Choline 39.1 mg

Minerals

Potassium 919 mg 46%
Calcium 55 mg 7%
Phosphorus 92 mg 13%
Magnesium 262 mg 70%
Iron 3.3 mg 24%
Zinc 10.3 mg 103%
Copper 0.69 mg 69%
Manganese 0.496 mg 25%
Selenium no data
Iodine no data
Sodium 2,541 mg 106%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

Source of protein
High in fibre
High in zinc
High in magnesium
High in copper
High in potassium
Source of manganese
Source of iron

Nuts and seeds

Among nuts and seeds

The category in the 17 Fit catalog: 51 foods. Compared per 100 g.

Fewer calories than 74% of nuts and seeds.
More protein than 96% of nuts and seeds.
More manganese than 88% of nuts and seeds.
More phosphorus than 96% of nuts and seeds.
More magnesium than 96% of nuts and seeds.

Similar in composition

The foods with the nearest calories and macros.

The whole table: Nuts and seeds

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Where these numbers come from

USDA FoodData Central (SR Legacy, USA), code 170556.

The vitamins and minerals it lacked come from BLS (Germany).

Carbs are available carbohydrates, without fibre, as on EU labels.

How we count