Pumpkin Seeds: Calories, Nutrition Facts, and Health Benefits (2026)

Pumpkin seeds provide 157 calories and 8.5 g of protein per 1 oz (28 g). They contain 1.7 g of fiber and 13.7 g of fat, making them a nutrient-dense snack option. With only 3 g of carbs and 0.4 g of sugar, they have minimal impact on blood sugar levels.

This page explores the nutritional profile of pumpkin seeds, focusing on their benefits and how they compare to other nuts and seeds. We will examine their calorie content, macronutrients, and health benefits.

Pumpkin Seeds Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for pumpkin seeds per serving size of 1 oz (28 g) and per 100 g.

Values are for 1 oz (28 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	157	559	8%
Protein	8.5 g	30.2 g	17%
Carbohydrates	3.0 g	10.7 g	1%
Fiber	1.7 g	6.0 g	6%
Sugar	0.4 g	1.4 g	-
Fat	13.7 g	49.0 g	18%
Vitamin C	0.5 mg	1.9 mg	1%
Potassium	227 mg	809 mg	5%
Saturated Fat	2.4 g	8.7 g	12%
Magnesium	166 mg	592 mg	39%
Iron	2.46 mg	8.80 mg	14%

About 7% of pumpkin seeds calories come from carbohydrates, 20% from protein and 73% from fat.

Pumpkin Seeds by Health Goal

Here, we evaluate pumpkin seeds based on common dietary goals, providing insights into their suitability for various nutritional needs.

Goal	Rating	Why
Weight loss	Fair	157 calories per serving, with 1.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Fair	1.7 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Good	Higher in protein (8.5 g) than most plant foods

Pumpkin Seeds and Blood Sugar

Glycemic index: 25. Glycemic load: 1 per serving.

Pumpkin Seeds is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Pumpkin Seeds Compares to Other Nuts and Seeds

The comparison table highlights how pumpkin seeds stack up against other nuts and seeds in terms of nutritional value.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Pumpkin Seeds	559	30.2	49.0	6.0
Sunflower Seeds	584	20.8	51.5	8.6
Chia Seeds	486	16.5	30.7	34.4
Hemp Seeds	553	31.6	48.8	4.0

Pumpkin Seeds Myths, Checked

Pumpkin seed shells are inedible , False. The whole roasted seed, shell and all, is edible and high in fiber.

Pepitas and pumpkin seeds are different things , Misleading. Pepitas are the hull-less green pumpkin seeds; both are pumpkin seeds.

How to Track Pumpkin Seeds

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing pumpkin seeds beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log pumpkin seeds accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of pumpkin seeds?

One ounce of pumpkin seeds contains 157 calories. This makes them a calorie-dense snack option, suitable for those looking to increase their energy intake.

Is pumpkin seeds good for weight loss?

Pumpkin seeds can be beneficial for weight loss due to their high protein content of 8.5 g per ounce, which can promote satiety. However, they are calorie-dense, so portion control is important.

Can people with diabetes eat pumpkin seeds?

People with diabetes can eat pumpkin seeds, as they contain only 3 g of carbs and have a minimal effect on blood sugar levels. Their high fiber content also supports stable blood sugar.

How much magnesium is in pumpkin seeds?

Pumpkin seeds are rich in magnesium, providing 166 mg per ounce. This mineral is essential for many bodily functions, including muscle and nerve function.

Is pumpkin seeds high in sugar?

Pumpkin seeds are low in sugar, containing only 0.4 g per ounce. This makes them a suitable snack for those monitoring their sugar intake.

Are pumpkin seeds good for you?

Pumpkin seeds are nutritious and provide several health benefits, including being high in protein and minerals like zinc and magnesium. They can support heart health and may aid in weight management.

Key Takeaways

• Pumpkin seeds contain 157 calories per 1 oz (28 g).
• They provide 8.5 g of protein per serving.
• Each ounce has only 3 g of carbohydrates.
• Pumpkin seeds contain 1.7 g of fiber.
• They are low in sugar, with just 0.4 g per ounce.
• Rich in magnesium, they provide 166 mg per serving.