Calories and nutrition facts
Pumpkin seeds
Also known as: pepitas
100 g of pumpkin seeds has 588 calories, 36 g protein, 2.8 g carbs and 46 g fat. 1 tbsp (10 g) has 59 calories.
- Carbs 5 %
- Protein 24 %
- Fat 71 %
59
0.28 g
3.6 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 tbsp (10 g) |
|---|---|---|
| Energy | 588 kcal 2,460 kJ | 59 kcal 247 kJ |
| Fat | 46 g | 4.6 g |
| of which saturated | 7.7 g | 0.77 g |
| Carbohydrates | 2.8 g | 0.28 g |
| of which sugars | 1.3 g | 0.13 g |
| Fibre | 8.7 g | 0.87 g |
| Protein | 36 g | 3.6 g |
| Salt | 0.07 g | 0.01 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 20 µg | 2.5 % |
| Vitamin B1 (thiamin) | 0.59 mg | 54 % |
| Vitamin B2 (riboflavin) | 0.04 mg | 2.9 % |
| Niacin (B3) | 8.2 mg | 51 % |
| Vitamin B6 | 0.09 mg | 6.4 % |
| Vitamin E | 2.2 mg | 18 % |
| Vitamin K | 2.3 µg | 3.1 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 9.9 mg | 1.2 % |
| Iron | 4.9 mg | 35 % |
| Magnesium | 285 mg | 76 % |
| Zinc | 6.2 mg | 62 % |
| Potassium | 570 mg | 28 % |
| Phosphorus | 516 mg | 74 % |
| Iodine | 2.7 µg | 1.8 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B1 (thiamin), Niacin (B3), Vitamin E, Iron, Magnesium, Zinc, Potassium, Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Nuts & seeds, per 100 g.
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Questions
How many calories are in 1 tbsp (10 g) of pumpkin seeds?
1 tbsp (10 g) of pumpkin seeds has 59 calories, with 3.6 g protein, 0.28 g carbs and 4.6 g fat.
How much protein is in pumpkin seeds?
Pumpkin seeds has 36 g protein per 100 g. That is 24% of its calories.
How many carbs are in pumpkin seeds?
Pumpkin seeds has 2.8 g carbs per 100 g, including 1.3 g sugars and 8.7 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code H310100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.