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.
Calories scale with portion. Here's how a typical pumpkin seeds serving translates in your tracker:
Point your iPhone camera at pumpkin seeds and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StorePumpkin Seeds has approximately 559 calories per 100g. A typical serving — 1 oz (28g) — comes in at 156 calories.
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.
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 under a second. Adjust the value if it looks off.
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.