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Pumpkin Seeds

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Sweets / Snacks

Pumpkin Seeds Calories and Quick Look At Nutrition Facts

Calories in Pumpkin Seeds574Cal 100g
574 Cal 100g(1cup)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsMolybdenum,Magnesium
Pumpkin seeds serve as a good source of dietary fiber and minerals. In the past it was used in traditional Chinese medicinal practice as a deworming medicine. Now it is primarily eaten as a snack or added to bread, cakes, and other baked goods.



Image of Pumpkin Seeds

Pumpkin Seeds

Additional Facts for Pumpkin Seeds

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content4 (%)
Refuse35 (%)

Nutrition facts for Pumpkin Seeds (1cup 100g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy574 Cal536~751Cal
Protein26.5g (106 Cal)15~34g
Fat51.8g (466.2 Cal)13~20g
Carbohydrate12g (48 Cal)75~105g

【PFC Balance】

The calories in Pumpkin Seeds per 100g(1cup) is 574 calories. Pumpkin Seeds is calculated to be 574Cal per 100 grams making 80Cal equivalent to 13.94g with 51.8g of mostly fat、26.5g of protein、12g of carbohydrates in 100g while being rich in vitamins and minerals such as Molybdenum and Magnesium.

Vitamins, minerals, dietary fiber, and sodium content for 100g (1cup) of Pumpkin Seeds


(Percent Meal Value)

Vitamin A Retinol Equivalent4μg221μgRE
Vitamin E Alpha Tocopherol0.6mg2.2mg
Vitamin K2μg17μg
Vitamin B10.21mg0.32mg
Vitamin B20.19mg0.36mg
Vitamin B60.16mg0.35mg
Pantothenic Acid0.65mg1.5mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber7.3g5.7g~
Sodium Chloride Equivalent0.1g~2.5g

Fatty acid composition in 100g (1cup) of Pumpkin Seeds

Fatty acids found in Pumpkin Seeds are either to low to display a value or unknown

Amino acid composition in 100g (1cup) of Pumpkin Seeds

Amino acids found in Pumpkin Seeds are either to low to display a value or unknown

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 574Cal

Pumpkin Seeds:Aerobic exercise duration required to burn 574 calories per 100g (1cup)

  • Walking215min
  • Jogging129min
  • Cycling / Biking / Spinning81min
  • Jumping Rope65min
  • Stretching258min
  • Climbing Steps72min
  • Vacuuming184min
  • Cleaning Bath Tub170min
  • Water Walking161min
  • Swimming81min
  • Aerobics99min
  • Boxercising108min

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