Pumpkin Seeds Nutrition Facts
A 100 g serving of pumpkin seeds contains 574 kcal, 30g protein (lime), 49g fat (pink) and 14g carbohydrate (blue). They're a good source of fiber and low in sugar. Their standout micronutrients are magnesium (550 mg), zinc (7.6 mg), iron (8.1 mg), saturated fat (8 g).
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Pumpkin Seeds Nutrition
Pumpkin Seeds are a nutrient-dense nut or seed rich in healthy fats, fiber and minerals. At 574 kcal per 100 g serving, they provide 30g of protein, 14g of carbohydrate and 49g of fat. Pumpkin Seeds are particularly rich in magnesium, delivering 550mg — 131% of the daily value — in a single serving. They're a good source of fiber and low in sugar.
For athletes and anyone tracking macros, pumpkin seeds are calorie-dense and work well for adding calories without added volume, thanks to their fat content. Because they're calorie-dense, they're easiest to track in small, pre-measured portions rather than free-pouring.
Frequently Asked Questions
How many calories are in a 100 g serving of pumpkin seeds?
A 100 g serving of pumpkin seeds has 574 kcal, 30g protein, 49g fat and 14g carbohydrate.
How much protein is in pumpkin seeds?
30g per 100 g serving.
Are pumpkin seeds high in fat?
Pumpkin Seeds have 49g of fat per 100 g serving, about 63% of a 78g daily fat reference — mostly unsaturated.
Which nutrients are pumpkin seeds richest in?
Pumpkin Seeds are richest in magnesium (550 mg), zinc (7.6 mg), iron (8.1 mg), saturated fat (8 g).
Are pumpkin seeds good for tracking macros?
For athletes and anyone tracking macros, pumpkin seeds are calorie-dense and work well for adding calories without added volume, thanks to their fat content.
Log the pumpkin seeds in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Seeds, pumpkin and squash seed kernels, roasted, without salt (FDC ID 170557), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.