How many calories in
pumpkin seeds?
Pumpkin seeds (pepitas) are 559 calories per 100g, but stand out among nuts and seeds for protein density: 30g per 100g. A 1 oz handful is around 156 calories with 9g of protein. They add satisfying crunch to salads and yogurt without the carbs of granola.
Common serving sizes.
Calories scale with portion. Here's how a typical pumpkin seeds serving translates in your tracker:
What 559 calories means.
Calorie-dense and fatty — 49 g of fat per 100g means small portions add up fast, so weigh it rather than eyeballing.
Pumpkin Seeds vs. similar foods.
How pumpkin seeds stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at pumpkin seeds and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in pumpkin seeds?
Pumpkin Seeds has approximately 559 calories per 100g. A typical serving — 1 oz (28g) — comes in at 156 calories.
How much protein is in pumpkin seeds?
30g of protein per 100g. That puts pumpkin seeds at roughly 5.4g of protein per 100 calories — a useful lens when comparing to other nuts & seeds sources.
How do I log pumpkin seeds accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in a few seconds. Adjust the value if it looks off.
Is pumpkin seeds good for weight loss?
It depends on your overall calorie target. Pumpkin Seeds is calorie-dense at 559 kcal per 100g, so portion control matters more than with low-cal foods.