About Pumpkin Seeds
Pumpkin seeds, also known as pepitas, come from pumpkins and are commonly eaten roasted or raw.
They are valued for their rich nutrient content and health benefits.
How Many Calories Are in Pumpkin Seeds?
Pumpkin seeds contain around 559 calories per 100 grams, making them a high-energy food.
Pumpkin Seeds Nutrition Facts (per 100g)
| Calories | 559 kcal |
| Protein | 30 g |
| Fat | 49 g |
| Carbohydrates | 11 g |
| Fiber | 6 g |
| Sugar | 1.4 g |
| Water | 5% |
Vitamins and Minerals
Health Benefits of Pumpkin Seeds
- High in protein
- Rich in magnesium
- Supports heart health
- Boosts immune system
- Supports prostate health
- Provides antioxidants
Calories in Different Portions
- 100g pumpkin seeds - 559 kcal
- 1 tablespoon pumpkin seeds (10g) - ~56 kcal
- 2 tablespoons pumpkin seeds (20g) - ~112 kcal
- 1 handful pumpkin seeds (30g) - ~168 kcal
Popular Ways to Eat Pumpkin Seeds
- Roasted as a snack
- In salads
- In granola
- In baking
- With yogurt
- Healthy recipes
Are Pumpkin Seeds Good for Weight Loss?
Pumpkin seeds can support weight loss when eaten in moderation, as they are high in calories but very filling.
Additional Facts
- Also called pepitas
- Very rich in magnesium
- Popular healthy snack
- Highly nutrient-dense
Possible Downsides
Pumpkin seeds are high in calories and may contain added salt, so they should be consumed in moderation.
FAQ
Are pumpkin seeds healthy?
Yes, they are very nutritious and rich in protein and minerals.
Are pumpkin seeds good for immunity?
Yes, they contain zinc which supports immune health.
Can I eat pumpkin seeds every day?
Yes, but in moderate amounts.