Food · Nut and Seed Products
Pumpkin seeds nutrition facts
A typical portion of pumpkin seeds (1 oz, without shell; 28.35 g, salted) has 160 calories and 8g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 515 calories (raw) to 574 (nFS).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Pumpkin seeds, salted, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 29.5g
- more than 95% of 8,218 USDA reference foods
- Calories per 100 g
- 567
- more than 96% of reference foods
- Sodium per 100 g
- 477mg
- more than 82% of reference foods
1 oz, without shell weighs 28.35 g in USDA's record for Pumpkin seeds, salted (FDC 2707580).
Where the calories come from: 9% carbohydrate, 71% fat and 19% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.4 mg in 1 oz, without shell (28.35 g), 40% of the Daily Value
- Magnesium154 mg in 1 oz, without shell (28.35 g), 37% of the Daily Value
- Phosphorus329 mg in 1 oz, without shell (28.35 g), 26% of the Daily Value
- Zinc2.1 mg in 1 oz, without shell (28.35 g), 19% of the Daily Value
Source: USDA FoodData Central (FDC 2707580), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pumpkin seeds USDA describes
Not further specified has the most calories per 100 g (574); the fewest: Raw (515)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Pumpkin seeds, salted | 567 | 29.5 g | 48.5 g | 477 mg |
| Seeds, pumpkin seeds (pepitas), raw | 515 | 29.9 g | 40 g | 0 mg |
| Pumpkin seeds, NFSSame values: Pumpkin seeds, unsalted | 574 | 29.8 g | 49.1 g | 18 mg |
Every nutrient in this record (65)
The portion is 1 oz, without shell (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 8.36 g | 29.5 g | 17% |
| Total lipid (fat) | 13.7 g | 48.5 g | 18% |
| Carbohydrate, by difference | 4.12 g | 14.5 g | 1% |
| Energy | 161 kcal | 567 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 0.57 g | 2.01 g | |
| Total Sugars | 0.36 g | 1.27 g | |
| Fiber, total dietary | 1.81 g | 6.40 g | 6% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 2.39 g | 8.44 g | 12% |
| Fatty acids, total monounsaturated | 4.41 g | 15.5 g | |
| Fatty acids, total polyunsaturated | 5.56 g | 19.6 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 14.7 mg | 52.0 mg | 1% |
| Iron, Fe | 2.26 mg | 7.97 mg | 13% |
| Magnesium, Mg | 154 mg | 543 mg | 37% |
| Phosphorus, P | 329 mg | 1,160 mg | 26% |
| Potassium, K | 221 mg | 779 mg | 5% |
| Sodium, Na | 135 mg | 477 mg | 6% |
| Zinc, Zn | 2.14 mg | 7.55 mg | 19% |
| Copper, Cu | 0.36 mg | 1.26 mg | 40% |
| Selenium, Se | 2.64 µg | 9.30 µg | 5% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 1.42 µg | 5.00 µg | |
| Carotene, alpha | 0.28 µg | 1.00 µg | |
| Vitamin E (alpha-tocopherol) | 0.16 mg | 0.55 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 8.51 µg | 30.0 µg | |
| Vitamin C, total ascorbic acid | 0.51 mg | 1.80 mg | 1% |
| Thiamin | 0.020 mg | 0.069 mg | 2% |
| Riboflavin | 0.042 mg | 0.15 mg | 3% |
| Niacin | 1.24 mg | 4.38 mg | 8% |
| Vitamin B-6 | 0.028 mg | 0.099 mg | 2% |
| Folate, total | 15.9 µg | 56.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 17.7 mg | 62.3 mg | 3% |
| Vitamin K (phylloquinone) | 1.25 µg | 4.40 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 15.9 µg | 56.0 µg | |
| Folate, DFE | 15.9 µg | 56.0 µg | 4% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0.0020 g | 0.0070 g | |
| SFA 8:0 | 0.00057 g | 0.0020 g | |
| SFA 10:0 | 0.00057 g | 0.0020 g | |
| SFA 12:0 | 0.0017 g | 0.0060 g | |
| SFA 14:0 | 0.016 g | 0.057 g | |
| SFA 16:0 | 1.45 g | 5.13 g | |
| SFA 18:0 | 0.82 g | 2.88 g | |
| MUFA 18:1 | 4.38 g | 15.4 g | |
| PUFA 18:2 | 5.49 g | 19.4 g | |
| PUFA 18:3 | 0.031 g | 0.11 g | |
| PUFA 20:4 | 0.035 g | 0.12 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.012 g | 0.043 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.015 g | 0.052 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.00028 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2707580: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in pumpkin seeds?
160 in 1 oz, without shell (28.35 g) of salted; 515 to 574 per 100 g across USDA's descriptions.
How much protein is in pumpkin seeds?
8g in 1 oz, without shell; 29.5 g per 100 g.
How much sodium is in pumpkin seeds?
135mg in 1 oz, without shell; 477 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov