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:
Calorie-dense and fatty — 49 g of fat per 100g means small portions add up fast, so weigh it rather than eyeballing.
How pumpkin seeds stacks up on calories and protein against foods people commonly compare it to:
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.