Pumpkin Seeds Calories: Exact Count & Nutritional Facts

One ounce (28 grams) of raw pumpkin seeds contains 151 calories, with 13 grams of healthy fats, 7 grams of protein, and 5 grams of fiber. This nutrient-dense snack provides substantial magnesium, zinc, and iron while supporting heart health and blood sugar control.

When you're choosing healthy snacks, understanding the exact nutritional value matters. Pumpkin seeds, also known as pepitas, pack a powerful nutritional punch in a small package. Let's explore precisely what's inside these crunchy little superfoods and how they can fit into your healthy eating plan.

What Exactly Are Pumpkin Seeds?

Pumpkin seeds come from the Cucurbita family of plants and have been consumed for thousands of years, particularly in Mexican and Central American cultures. Available raw, roasted, salted, or unsalted, these flat, oval seeds range from green to white in color. The edible version without shells (pepitas) is what most people enjoy as a snack.

Complete Nutritional Profile of Pumpkin Seeds

According to the USDA FoodData Central database, here's the detailed nutritional breakdown for one ounce (28g) of raw pumpkin seeds:

Nutrient	Amount	% Daily Value*
Calories	151	-
Total Fat	13g	16%
Saturated Fat	2.2g	11%
Protein	7g	14%
Carbohydrates	5g	2%
Dietary Fiber	5g	18%
Magnesium	156mg	37%
Zinc	2.2mg	20%
Iron	2.5mg	14%

*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central

Why Pumpkin Seeds Are More Than Just Calories

The calorie count alone doesn't tell the whole story. Pumpkin seeds contain predominantly healthy unsaturated fats, including omega-3 and omega-6 fatty acids. These fats contribute to the seed's calorie density while providing significant health benefits.

Research published in the Journal of Medicinal Food confirms that pumpkin seed consumption correlates with improved cardiovascular health markers. The combination of magnesium, healthy fats, and fiber works synergistically to support heart function and blood pressure regulation.

How Pumpkin Seeds Compare to Other Popular Seeds

Understanding how pumpkin seeds stack up against alternatives helps make informed choices:

Seed Type	Calories (per 1 oz)	Protein	Fiber	Key Nutrients
Pumpkin seeds	151	7g	5g	Magnesium, Zinc, Iron
Chia seeds	138	4.7g	9.8g	Omega-3, Calcium, Fiber
Flax seeds	150	5.1g	7.6g	Omega-3, Lignans
Sunflower seeds	164	5.8g	3.1g	Vitamin E, Selenium

Practical Ways to Enjoy Pumpkin Seeds Without Overdoing Calories

While nutrient-dense, portion control matters. Here's how to incorporate pumpkin seeds wisely:

• Perfect portion size: Stick to one ounce (about 1/4 cup or a small handful) as a snack
• Salad booster: Add 1-2 tablespoons to green salads for crunch and nutrition
• Yogurt topping: Sprinkle 2 tablespoons on Greek yogurt with berries
• Homemade trail mix: Combine with unsweetened dried fruit and other seeds
• Cooking applications: Use in baking, granola, or as a coating for proteins

Addressing Common Misconceptions About Seed Calories

Many people avoid seeds due to their calorie density, but research tells a different story. A comprehensive review in Nutrition Reviews found that nut and seed consumption doesn't typically lead to weight gain despite their high calorie content. The combination of protein, fiber, and healthy fats promotes satiety, potentially reducing overall calorie intake.

The Harvard T.H. Chan School of Public Health notes that the body doesn't absorb all calories from whole seeds due to their fibrous structure, making them even more diet-friendly than the numbers suggest.

Special Considerations for Different Dietary Needs

Pumpkin seeds offer specific benefits for various health considerations:

• For heart health: The magnesium content helps regulate blood pressure
• For blood sugar control: High fiber content slows glucose absorption
• For bone health: Rich in magnesium and phosphorus, essential for bone density
• For sleep quality: Contains tryptophan, which may support better sleep

Individuals with kidney issues should monitor intake due to the high magnesium content, while those with seed allergies should obviously avoid them.

Maximizing Nutritional Benefits Through Proper Preparation

How you prepare pumpkin seeds affects their nutritional profile:

• Raw vs. roasted: Raw seeds retain maximum nutrient content, but light roasting (under 170°F) preserves most benefits
• Salted vs. unsalted: Choose unsalted varieties to control sodium intake
• Soaking: Soaking seeds overnight may improve digestibility and nutrient absorption

Avoid seeds roasted at high temperatures or coated with sugary glazes, which diminish health benefits and add unnecessary calories.

Putting It All Together: Your Pumpkin Seed Action Plan

Now that you understand the calories in pumpkin seeds and their nutritional value, here's how to make them work for you:

1. Measure portions instead of eating from the bag
2. Choose raw or lightly roasted unsalted varieties
3. Pair with vitamin C-rich foods to enhance iron absorption
4. Store in an airtight container in the refrigerator to prevent rancidity
5. Rotate with other seeds to get a variety of nutrients

Remember that pumpkin seeds are a nutrient powerhouse that can support your health goals when enjoyed as part of a balanced diet. Their combination of protein, healthy fats, and fiber makes them far more valuable than their calorie count alone suggests.

How many calories are in a quarter cup of pumpkin seeds?

A quarter cup (approximately 30 grams) of raw pumpkin seeds contains about 160 calories. This serving size provides 14 grams of fat, 8 grams of protein, and 5 grams of fiber, making it a nutrient-dense snack option.

Are pumpkin seeds good for weight loss despite their calories?

Yes, pumpkin seeds can support weight loss efforts. Their combination of protein, fiber, and healthy fats promotes satiety, helping you feel full longer. Research shows that moderate consumption of nuts and seeds doesn't typically lead to weight gain and may actually help with weight management when consumed as part of a balanced diet.

What's the difference in calories between raw and roasted pumpkin seeds?

Raw pumpkin seeds contain approximately 151 calories per ounce, while dry-roasted pumpkin seeds contain about 158 calories per ounce. The slight increase comes from minor moisture loss during roasting. Oil-roasted varieties can contain 170+ calories per ounce due to added oil absorption.

How do pumpkin seed calories compare to other common snacks?

One ounce of pumpkin seeds (151 calories) contains fewer calories than the same serving of almonds (164 calories) or walnuts (185 calories), but slightly more than chia seeds (138 calories). Compared to processed snacks, pumpkin seeds offer significantly more protein, fiber, and nutrients per calorie than options like potato chips or pretzels.

Can I eat pumpkin seeds every day without exceeding my calorie goals?

Yes, you can enjoy pumpkin seeds daily by practicing portion control. One ounce (about 1/4 cup) provides substantial nutrition within a reasonable calorie range. For most adults, this fits comfortably within daily calorie needs when substituted for less nutritious snacks. Just be mindful of total daily intake to stay within your personal calorie goals.