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Calories in Pumpkin Seeds

Q: How many calories in pumpkin seeds?

Pumpkin seeds have 559 calories per 100g. One oz (28g): 158 kcal and 8.5g protein.

Updated July 2026 · Source: USDA FoodData Central

559

kcal

per 100g

30.2

Protein

49.1

Fat

10.7

Carbs

6.0

Fiber

158

kcal per 1oz (28g)

559

kcal per 100g

158

kcal per oz (28g)

⚡Magnesium — 140% DV — richest common food

🔬Zinc — 71% Daily Value

💪Highest protein seed — 30.2g/100g

😴Tryptophan supports sleep and serotonin

❤️Associated with prostate and bladder health

🌿6g fiber and only 4.7g net carbs

🥜 Calculate Calories for Any Pumpkin Seeds Weight

Weight28g

Nutrition Facts

Per 100g pumpkin seeds

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Pumpkin seeds contain 559 calories per 100g — 158 kcal per oz with 8.5g protein. The richest commonly available food source of magnesium (140% DV/100g). High zinc (71% DV/100g) and the highest protein of any seed (30.2g/100g). Tryptophan-rich protein supports sleep via serotonin and melatonin production.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	4.54mg	197%
Magnesium	592mg	140%
Phosphorus	1233mg	99%
Copper	1.39mg	154%
Zinc	7.81mg	71%
Iron	8.82mg	49%
Vitamin K	51.4µg	43%
Niacin (B3)	4.99mg	31%
Potassium	809mg	17%
Selenium	9.4µg	17%

Calories in Pumpkin Seeds by Weight

Weight	Calories	Fat	Protein	Net Carbs

Macronutrient Breakdown — per 100g

Fat49.1g · 79% of calories

Protein30.2g · 22% of calories

Carbs10.7g · 4% of calories

Fiber6.0g (in carbs)

Net carbs: 4.7g/100g. Richest common magnesium food (592mg/100g = 140% DV). High zinc (71% DV). Highest protein seed (30.2g/100g). Also called pepitas (hulled). Low net carbs make them very keto-friendly.

Micronutrient Highlights

⚡

Magnesium

592mg

140% DV

Richest common food source — ATP, muscle, sleep, BP

🔬

Zinc

7.81mg

71% DV

Immune, testosterone, wound healing

💪

Protein

30.2g

60% DV

Highest protein seed — rich in tryptophan

🧠

Manganese

4.54mg

197% DV

Antioxidant enzymes

🦴

Phosphorus

1233mg

99% DV

Bone and energy — very high

🔴

Iron

8.82mg

49% DV

Non-haem iron

Pumpkin Seed Benefits

Magnesium — Richest Common Food

592mg magnesium per 100g (140% DV) — the richest commonly available food by a significant margin. One oz provides 166mg (39% DV). Regular consumption is the single most effective dietary strategy for improving magnesium status, which benefits ATP production, blood pressure, and sleep.

Zinc — Immune and Hormonal Health

7.81mg zinc per 100g (71% DV) — one of the highest plant-based zinc sources. One oz provides 2.2mg (20% DV). Particularly associated with prostate health due to zinc content and cucurbitacin compounds. The European Association of Urology recognises pumpkin seed extract as effective for BPH symptom reduction.

Tryptophan, Serotonin, and Sleep

Rich in tryptophan — precursor to serotonin and melatonin. A 2005 study found tryptophan from pumpkin seeds combined with carbohydrate was equivalent to pharmaceutical tryptophan for reducing insomnia. The magnesium content further supports sleep by activating GABA receptors.

Antiparasitic Properties

Pumpkin seeds contain cucurbitacin — a compound with demonstrated antiparasitic activity against intestinal worms. Traditional medicine worldwide has used pumpkin seeds as an anthelmintic. Modern research confirms effectiveness against Taenia (tapeworm).

Pumpkin Seeds vs Other Nuts — Comparison

Is Pumpkin Seeds Suitable for Your Diet?

⚠️

Weight loss

In moderation — nutrient dense

✅

Keto

Yes — 4.7g net carbs/100g

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — low GI

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Sleep

Tryptophan + magnesium supports sleep

Related Calculators

TDEE Calculator

Daily calorie needs

Macro Calculator

Fat, protein & carb targets

Frequently Asked Questions

How many calories in pumpkin seeds?

Pumpkin seeds have 559 calories per 100g. One oz (28g): 158 kcal and 8.5g protein.

Are pumpkin seeds the richest magnesium food?

Yes — 592mg magnesium per 100g (140% DV) is the highest of any commonly available food. Even almonds (270mg) have significantly less. One oz provides 166mg magnesium (39% DV).

Are pumpkin seeds good for sleep?

Yes — rich in tryptophan (serotonin/melatonin precursor), magnesium (GABA activation), and zinc (tryptophan to serotonin conversion). Eating with a small carbohydrate enhances tryptophan brain uptake.

Are pumpkin seeds good for prostate?

Research shows pumpkin seed oil is associated with reduced BPH symptoms. European Association of Urology includes pumpkin seed extract in guidelines for mild-moderate BPH.

Are pumpkin seeds keto?

Yes — only 4.7g net carbs per 100g. One of the most keto-friendly seeds.

Pepitas vs pumpkin seeds?

Pepitas are hull-less (green). Whole seeds have a white hull. Pepitas are denser and higher in nutrients per gram.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.