Calories in Pumpkin seeds, NFS
Generic food Nuts and Seeds
Pumpkin seeds, NFS contains 574 kcal per 100 g. A typical serving of 1 oz, in shell, yields (15 g) provides about 86 kcal.
Roughly 71% of its calories come from fat, with 19% from protein and 9% from carbohydrates (estimated with general energy factors).
That is close to the median for nuts and seeds on FoodFactly (587 kcal per 100 g).
100 g provides 142% of the Daily Value for copper, 131% of the Daily Value for magnesium and 94% of the Daily Value for phosphorus.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 574 kcal | |
| Total fat C | 49 g | 63% |
| Saturated fat C | 8.5 g | 43% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 18 mg | 0.8% |
| Total carbohydrates C | 14.7 g | 5% |
| Dietary fiber C | 6.5 g | 23% |
| Total sugars C | 1.3 g | |
| Protein C | 29.8 g | 60% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 1.8 mg | 2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.56 mg | 4% |
| Vitamin K C | 4.5 µg | 4% |
| Thiamin (B1) C | 0.07 mg | 6% |
| Riboflavin (B2) C | 0.15 mg | 12% |
| Niacin (B3) C | 4.4 mg | 28% |
| Vitamin B6 C | 0.1 mg | 6% |
| Folate (B9) C | 57 µg | 14% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 63 mg | 11% |
| Calcium C | 52 mg | 4% |
| Iron C | 8.1 mg | 45% |
| Magnesium C | 550 mg | 131% |
| Phosphorus C | 1,170 mg | 94% |
| Potassium C | 788 mg | 17% |
| Zinc C | 7.6 mg | 69% |
| Copper C | 1.3 mg | 142% |
| Selenium C | 9.4 µg | 17% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 19%
- Carbohydrates 9%
- Fat 71%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein29.8 gin the top quarter of nuts and seeds (median 19.3 g)
- Fiber6.5 gbelow the median for nuts and seeds (median 7.4 g)
- Sugars1.3 gin the lowest quarter of nuts and seeds (median 4.7 g)
- Fat49 gbelow the median for nuts and seeds (median 49.8 g)
- Saturated fat8.5 gin the top quarter of nuts and seeds (median 6.8 g)
- Sodium18 mgbelow the median for nuts and seeds (median 157 mg)
- Protein per 100 kcal5.2 gprotein density, useful for comparing foods with different calorie levels
- Water2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 15.7 g |
|---|---|
| Polyunsaturated fat C | 19.9 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 19.6 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0.007 g |
| SFA 8:0 C | 0.002 g |
| SFA 10:0 C | 0.002 g |
| SFA 12:0 C | 0.006 g |
| SFA 14:0 C | 0.058 g |
| SFA 16:0 C | 5.2 g |
| SFA 18:0 C | 2.9 g |
| MUFA 18:1 C | 15.6 g |
| PUFA 18:3 C | 0.11 g |
| PUFA 20:4 C | 0.12 g |
| MUFA 16:1 C | 0.044 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.053 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 5 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 30 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 1 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 57 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Pumpkin seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin seeds, salted | 567 | 29.5 g | 14.5 g | 48.5 g |
| Pumpkin seeds, unsalted | 574 | 29.8 g | 14.7 g | 49 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, hemp seed, hulled | 553 | 31.6 g | 8.7 g | 48.8 g |
| Flour, almond | 578 | 26.2 g | 16.2 g | 50.2 g |
| Peanuts, unroasted | 567 | 25.8 g | 16.1 g | 49.2 g |
| Peanuts, NFS | 587 | 24.4 g | 21.3 g | 49.7 g |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added Cooked | 574 | 29.8 g | 14.7 g | 49.1 g |
| Seeds, pumpkin and squash seed kernels, roasted, without salt Cooked | 574 | 29.8 g | 14.7 g | 49.1 g |
| Peanut butter, lower sugar | 650 | 24.8 g | 14.2 g | 54.9 g |
| Seeds, pumpkin and squash seed kernels, dried Dried or dry | 559 | 30.2 g | 10.7 g | 49.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pumpkin seeds?
100 g of pumpkin seeds has 574 kcal. 1 oz, in shell, yields (15 g): about 86 kcal. 1 oz, NFS (28.4 g): about 163 kcal. 1 oz, without shell (28.4 g): about 163 kcal.
Is pumpkin seeds high in protein?
Pumpkin seeds contains 29.8 g of protein per 100 g (60% of the 50 g Daily Value), or 4.5 g in 1 oz, in shell, yields (15 g). About 19% of its calories come from protein. Compared with other nuts and seeds, that is among the highest quarter (median 19.3 g).
How many carbs are in pumpkin seeds?
Pumpkin seeds has 14.7 g of total carbohydrates per 100 g, including 6.5 g of fiber and 1.3 g of sugars.
How much fat is in pumpkin seeds?
Pumpkin seeds contains 49 g of fat per 100 g, of which 8.5 g is saturated (43% of the Daily Value).
What vitamins and minerals does pumpkin seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (142% DV), magnesium (131% DV), phosphorus (94% DV), zinc (69% DV) and iron (45% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pumpkin seeds?
100 g contains 18 mg of sodium, 0.8% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707579. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.