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Pumpkin seed Calories and nutrition facts · Nuts, seeds and dried fruits

177 kcal per serving (30 g)
Carbs
0.86 g
Fibre
1.8 g
Sugars
0.42 g
Protein
10.5 g
Fat
14.4 g
590 kcal per 100 g
Carbs
2.9 g
Fibre
6 g
Sugars
1.4 g
Protein
35.1 g
Fat
48 g

Where the calories come from

Protein 24% Carbs 2% Fat 74%

Pumpkin seed has 177 kcal per serving (30 g), with 0.86 g carbs, 1.8 g fibre, 10.5 g protein and 14.4 g fat. 100 g has 590 kcal.

Share of your daily needs in one serving

How much is too much

About 298 g of pumpkin seed a day reaches the EU safe upper level for zinc: 25 mg, the most an adult can have every day without risk of harm. That's 9.9 × serving (30 g).

Diet tags

Egg free Gluten free Lacto-ovo vegetarian Lactose free Lacto vegetarian Milk free Low gluten No added salt Soy free Unsweetened Vegan

Last updated November 10, 2026 · Where the data comes from

Get to know pumpkin seed in Nutriely

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How it compares with other nuts, seeds and dried fruits

Per 100 g, against the 51 nuts, seeds and dried fruits in our catalog.

  • Calories 590 kcal · typical 348 kcal

    More calories than 76% of nuts, seeds and dried fruits.

  • Fibre 6 g · typical 9.7 g

    Less fibre than 79% of nuts, seeds and dried fruits.

  • Potassium 807 mg · typical 660 mg
  • Protein 35.1 g · typical 8.1 g

    More protein than 100% of nuts, seeds and dried fruits.

  • Magnesium 535 mg · typical 69 mg

    More magnesium than 100% of nuts, seeds and dried fruits.

  • Zinc 8.4 mg · typical 1.1 mg

    More zinc than 96% of nuts, seeds and dried fruits.

The bar shows this food; the line marks the typical (median) value of the category.

Nutrients in pumpkin seed

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Pumpkin seed in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely BLS Ciqual Fineli Swiss USDA
Energy (kcal) 590 582 612 590 609 559
Protein (g) 35 35 30 35 36 30
Fat (g) 48 46 49 48 49* (from USDA) 49
Carbohydrates (g) 2.88 2.81 5.39 2.88 4.7 4.71
Sugars (g) 1.41 1.34 1.4 1.41 1.4* (from USDA) 1.4
Fibre (g) 6 8.66 6 6 6* (from USDA) 6

Compare every nutrient across databases

Switch between Nutriely, BLS, Ciqual, Fineli, Swiss and USDA for all the vitamins, minerals and amino acids of pumpkin seed in the Nutriely app.

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BLS: “Pumpkin seed” · Ciqual: “Pumpkin and squash, seed, dried” · Fineli: “Pumpkin seed” · Swiss: “Pumpkin seeds” · USDA: “Seeds, pumpkin and squash seed kernels, dried”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. * Value taken from another database (USDA), not measured separately. Sources and licences.

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Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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