Pumpkin Seeds Calories: 151 per Ounce (Nutrition Facts)

One ounce (28 grams) of raw pumpkin seeds contains 151 calories, with 13g of healthy fats, 7g of protein, and 5g of carbohydrates. This precise nutritional information comes directly from the USDA's FoodData Central database, the most authoritative source for food composition data.

Curious about how many calories in pumpkin seeds you're actually consuming? Whether you're tracking your daily intake or looking for healthy snack options, understanding the exact nutritional profile of pumpkin seeds is essential. As a culinary historian who's studied food traditions across cultures, I've seen how this ancient superfood has sustained populations for centuries—and modern science confirms its impressive nutritional value.

Nutrition Facts: The Complete Breakdown

When evaluating calories in pumpkin seeds per ounce, it's crucial to understand what comprises those calories. According to the USDA's comprehensive analysis of raw pumpkin seeds (pepitas), here's the complete nutritional profile for a standard 28g serving:

Nutrient	Amount	% Daily Value*
Calories	151	8%
Total Fat	13g	17%
Saturated Fat	2.4g	12%
Protein	7g	14%
Carbohydrates	5g	2%
Dietary Fiber	1.7g	6%
Magnesium	151mg	37%
Zinc	2.2mg	20%

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

Understanding Serving Sizes for Accurate Calorie Tracking

When considering how many calories in a handful of pumpkin seeds, serving size matters significantly. Many people underestimate portions, leading to unintentional calorie overconsumption. A proper serving is:

• 1 ounce (28g) = approximately 1/4 cup or 85 seeds
• 100g serving = 557 calories (useful for pumpkin seeds nutrition facts per 100g)
• 1 tablespoon = about 45 calories

The visual difference between a proper serving and what many consider "just a handful" can mean an extra 100+ calories. For accurate tracking of calories in pumpkin seeds for weight loss, use a kitchen scale until you can reliably estimate portions.

Raw vs. Roasted: How Processing Affects Calorie Content

One critical context boundary many overlook is how preparation method changes nutritional values. While raw pumpkin seeds contain 151 calories per ounce, roasted versions vary:

• Plain roasted (no oil): 158 calories per ounce (slight concentration from moisture loss)
• Oil-roasted: 165-175 calories per ounce (additional fat from oil)
• Salted roasted: same calories as plain roasted, but 150-200mg sodium per serving

This explains why people sometimes report different numbers when searching calories in roasted pumpkin seeds vs raw. The USDA data confirms that dry-roasting without added fats increases calorie density slightly due to water evaporation, while oil-roasting significantly boosts both calories and fat content.

Nutritional Advantages Beyond Calories

While tracking how many calories in pumpkin seeds matters for dietary planning, their micronutrient profile makes them nutritionally valuable beyond mere calorie counting. Pumpkin seeds are exceptionally rich in:

• Magnesium (37% DV): Critical for over 300 enzymatic reactions, including energy production and muscle function
• Zinc (20% DV): Supports immune function and DNA synthesis
• Healthy fats: Primarily monounsaturated and polyunsaturated fats, including omega-6 fatty acids
• Plant-based protein: Complete protein profile with all essential amino acids

Research published in the International Journal of Environmental Research and Public Health confirms that regular consumption of pumpkin seeds correlates with improved cardiovascular health markers, thanks to their unique combination of nutrients.

Strategic Incorporation into Your Diet

Understanding how many pumpkin seeds should I eat daily depends on your nutritional goals. For most adults, 1-2 servings (1-2 ounces) provides optimal benefits without excessive calorie intake. Here's how to maximize their nutritional value:

• For weight management: Pair with fiber-rich foods like apples or pears to increase satiety
• For muscle recovery: Combine with a carbohydrate source post-workout for optimal protein utilization
• For better sleep: Consume 1 ounce 1-2 hours before bed (natural tryptophan content)
• For heart health: Choose unsalted varieties to minimize sodium intake while maximizing magnesium benefits

Comparison With Similar Snack Options

When evaluating are pumpkin seeds good for weight loss compared to alternatives, consider this nutritional comparison of common 1-ounce servings:

Food	Calories	Protein (g)	Fat (g)	Carbs (g)
Pumpkin Seeds	151	7	13	5
Almonds	164	6	14	6
Sunflower Seeds	164	5.8	14.4	6.5
Walnuts	185	4.3	18.5	4
Peanuts	161	7.3	14	4.6

While calorie counts are similar across these options, pumpkin seeds stand out for their exceptional magnesium and zinc content—nutrients often lacking in modern diets. Unlike many nuts, they contain no phytic acid when properly prepared, enhancing mineral absorption.

Storage Tips to Maintain Nutritional Value

To preserve both flavor and nutritional integrity of your pumpkin seeds, proper storage is essential. The healthy fats that make pumpkin seeds so nutritious also make them susceptible to rancidity. Follow these guidelines:

• Store in airtight container away from light and heat
• Refrigerate for short-term storage (up to 3 months)
• Freeze for long-term storage (up to 1 year) with minimal nutrient loss
• Avoid pre-salted varieties if concerned about sodium intake

Properly stored pumpkin seeds maintain their nutritional profile, ensuring you get the full benefit of those 151 calories in pumpkin seeds without consuming oxidized fats.

Practical Applications for Daily Nutrition

Incorporating pumpkin seeds into your daily routine doesn't require complicated recipes. Try these simple approaches that maximize nutritional benefits while keeping calorie counts accurate:

• Add 1 ounce to morning oatmeal or yogurt (adds crunch and protein)
• Blend into smoothies for added healthy fats and minerals
• Create a homemade trail mix with measured portions
• Use as salad topping instead of croutons for healthier crunch
• Make pumpkin seed pesto as a nutrient-dense alternative to traditional pine nut versions

Remember that how many calories in pumpkin seeds matters less than how they fit into your overall dietary pattern. Their combination of protein, healthy fats, and fiber creates significant satiety, potentially reducing overall daily calorie intake when used strategically.

How many calories in a quarter cup of pumpkin seeds?

A quarter cup (approximately 1 ounce or 28g) of raw pumpkin seeds contains 151 calories. This serving size equals about 85 seeds and represents the standard nutritional measurement used by the USDA.

Do roasted pumpkin seeds have more calories than raw?

Plain roasted pumpkin seeds without added oil contain about 158 calories per ounce (7 calories more than raw) due to moisture loss during roasting. Oil-roasted varieties contain 165-175 calories per ounce because of the additional fat from cooking oil.

How many pumpkin seeds should I eat per day?

For most adults, 1-2 ounces (28-56g) daily provides optimal nutritional benefits without excessive calorie intake. This equals approximately 1/4 to 1/2 cup. Those specifically tracking calories for weight management should limit to 1 ounce (151 calories) unless adjusting other dietary components.