Pumpkin Seeds has about 112 calories per 20 g (2 tbsp), with 6 g protein, 2.1 g carbs and 9.8 g fat. Per 100 g it has 559 kcal.
Featured in: High-Protein Vegetarian Foods, Iron-Rich Foods
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 20 g (2 tbsp) | 112 kcal | 6 g | 2.1 g | 9.8 g |
| 100 g | 559 kcal | 30.2 g | 10.7 g | 49.1 g |
Different quantity or a full meal? Use the calorie calculator to add Pumpkin Seeds alongside other foods. To see how it fits your day, find your maintenance calories and protein target.
| Nutrient | Per 100 g | Per 20 g (2 tbsp) |
|---|---|---|
| Calories | 559 kcal | 112 kcal |
| Protein | 30.2 g | 6 g |
| Carbohydrates | 10.7 g | 2.1 g |
| Fat | 49.1 g | 9.8 g |
| Fibre | 6 g | 1.2 g |
| Sugar | 1.4 g | 0.3 g |
| Sodium | 7 mg | 1 mg |
| Calcium | 46 mg | 9 mg |
| Iron | 8.8 mg | 1.8 mg |
| Potassium | 809 mg | 162 mg |
| Vitamin C | 1.9 mg | 0.4 mg |
Source: USDA FoodData Central. Values are for the ready-to-eat form unless the name says raw or dry, and vary with recipe, oil and portion.
To burn it off: 20 g (2 tbsp) (112 kcal) takes about 22 min of brisk walking or 10 min of running for a 70 kg adult.
One serving of Pumpkin Seeds, 20 g (2 tbsp), has roughly 112 calories, with 6 g protein, 2.1 g carbohydrates, 9.8 g fat and 1.2 g fibre.
100 g of Pumpkin Seeds has 559 kcal, with 30.2 g protein, 10.7 g carbs, 49.1 g fat, 6 g fibre and 1.4 g sugar.
Pumpkin Seeds has 30.2 g protein per 100 g (6 g in 20 g (2 tbsp)). Protein provides about 20% of its calories.
Only in measured portions. At 559 kcal per 100 g it is calorie-dense, so portions add up fast. 20 g (2 tbsp) adds 112 kcal, so count it within your daily target.
Burning roughly 112 kcal takes about 22 minutes of brisk walking or 10 minutes of running for a 70 kg adult. It takes longer if you're lighter and less time if you're heavier.
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