LegumesHigh ProteinHigh Fiber
Pumpkin Seeds
Cooking Method: Roasted
157 calories per 1/4 cup pumpkin seeds (28g)
Try in our Calorie CalculatorNutrition Facts
Per 100g
| Calories | 559 kcal |
| Protein | 30.2g |
| Carbohydrates | 10.7g |
| Fat | 49.1g |
| Fiber | 6g |
| Sugar | 1.4g |
| Sodium | 7mg |
Per serving (1/4 cup pumpkin seeds (28g))
| Calories | 157 kcal |
| Protein | 8.5g |
| Carbohydrates | 3.0g |
| Fat | 13.7g |
Macronutrient Ratio
Protein 20%Carbs 7%Fat 73%
About Pumpkin Seeds
Also called pepitas, pumpkin seeds are nutritional powerhouses packed with magnesium, zinc, and iron. Their nutty, slightly sweet crunch makes them excellent on salads, in granola, or as Mexican pepita sauce, and they are one of the best plant sources of zinc.
How Pumpkin Seeds Fits Your Macros
- Pumpkin Seeds contains 30.2g of protein per 100g, contributing 20% of total calories.
- Pumpkin Seeds is a high-fat food with 73% of calories from fat. Use portion control to manage overall calorie intake.
- With 6g of fiber per 100g, Pumpkin Seeds is a good source of dietary fiber that supports digestion.
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