How many calories are in pumpkin seeds?

One ounce of pumpkin seeds (pepitas) has 159 calories. Per 100g, pumpkin seeds contain 559 calories. A quarter cup provides about 182 calories, and a tablespoon has roughly 47 calories.

Are pumpkin seeds high in zinc?

Pumpkin seeds are one of the best plant sources of zinc, providing 7.8mg per 100g (71% DV). An ounce delivers about 2.2mg zinc (20% DV). Zinc supports immune function, wound healing, and testosterone production. Few plant foods match pumpkin seeds for zinc content.

Are pumpkin seeds keto-friendly?

Yes, pumpkin seeds are keto-friendly with only 4.7g net carbs per 100g. Per ounce, they have about 1.2g net carbs and 13.7g fat, fitting standard keto macros easily. They're comparable to pecans (1.2g net carbs/oz) for low-carb diets.

How much protein do pumpkin seeds have?

Pumpkin seeds pack an impressive 30.2g protein per 100g, the highest of any common nut or seed. An ounce provides 8.5g protein. For comparison, almonds have 21g and sunflower seeds have 18.9g per 100g. This makes pumpkin seeds an excellent plant protein source.

Pumpkin seeds vs sunflower seeds: which is healthier?

Pumpkin seeds edge out sunflower seeds in several areas: more protein (30.2g vs 18.9g/100g), more iron (8.8mg vs 4.4mg), and more zinc (7.8mg vs 5mg). Sunflower seeds have more vitamin E (35mg vs 2mg). Pumpkin seeds have 559 cal/100g vs 609 for sunflower seeds. Both are nutritious, eat based on your nutrient needs.

How many pumpkin seeds should I eat per day?

A standard serving is 1 oz (28g, about 159 calories). Eating 1-2 oz daily provides meaningful zinc, iron, and magnesium without excessive calories. More than 3 oz adds over 477 calories. Their fiber (6.5g/100g) can cause digestive discomfort if you eat too many at once.

Are pumpkin seeds good for sleep?

Pumpkin seeds contain tryptophan (an amino acid precursor to melatonin) and magnesium, both linked to better sleep quality. A small handful (1 oz) before bed provides about 58mg magnesium (14% DV). While not a sleep cure, they're a smarter bedtime snack than most alternatives.

What is the difference between pumpkin seeds and pepitas?

Pepitas are hulled pumpkin seeds, green, flat, and shell-free. Regular pumpkin seeds still have the white outer shell. Pepitas are more commonly sold in stores and have slightly higher calories per gram because the shell adds weight without calories. Nutritionally, pepitas are more concentrated in protein and fat.

How much iron do pumpkin seeds contain?

Pumpkin seeds are an outstanding iron source with 8.8mg per 100g (49% DV). One ounce provides 2.5mg iron, more than a 3 oz serving of chicken. They contain more iron than any other common nut or seed. Pair with vitamin C to maximize absorption of this non-heme iron.

All Foods

Calories in Pumpkin Seeds

USDA Verified · FDC 170556 · Mar 2026

157 calories

per 1 oz (28g)

30.2g

Protein

10.7g

Carbs

49g

Fat

Fiber

Per 100g raw

Serving Sizes & Calories

Serving Size	Weight	Calories
1 ozStandard	28g	157 cal
100g	100g	559 cal
1/4 cup	32g	179 cal
1/2 cup	64g	358 cal

559 calories per 100g raw

Complete Nutrition Facts

Per 100g raw

559 calories

Protein30.2g

Carbohydrates10.7g

Fat49g

Fiber6g

Sodium7mg

Potassium809mg

Calcium46mg

Iron8.8mg

How Pumpkin Seeds Compares

Pumpkin Seeds next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Pumpkin Seeds	559	30.2g	10.7g	49g	6g
Sunflower Seeds	609	18.9g	24.5g	48.4g	7.2g
Chia Seeds	486	16.5g	42.1g	30.7g	34.4g
Flax Seeds	534	18.3g	28.9g	42.2g	27.3g
Sesame Seeds	573	17.7g	23.5g	49.7g	11.8g