Pumpkin seeds
30 g protein per 100 g, 8.4 g per 1 oz.
Updated 2026-10-08 - data v2026-10-08.2
Estimated nutrition for Pumpkin seeds, per 100 g and per 1 oz (28 g).
Nutrition
| kcal | P | C | F | |
|---|---|---|---|---|
| Per 100 g | 559 | 30 | 11 | 49 |
| Per serving (1 oz, 28 g) | 157 | 8.4 | 3.1 | 13.7 |
Protein per 100 kcal: 5.4 g est.
Cost
Est. cost per serving $0.40–$0.90 est.
Est. cost midpoint $0.65 est.
Est. $ per 10 g protein: $0.77 est.
Diet and scores
Keto, Low-carb, Paleo, Mediterranean, Vegetarian, Vegan, Pescatarian, Gluten-Free, Dairy-Free
Efficiency 8 / Taste 7 / Overall 7.5
Longevity: Magnesium, zinc
Recipes using this food
None yet.
Nutrition values are estimates until a USDA record is attached. Not medical advice.
USDA FDC ID: not yet verified (est.)
Cite as: Macro Friendly Meals, "Pumpkin seeds nutrition", https://macrofriendlymeals.com/foods/pumpkin-seeds, data v2026-10-08.2.