# Pumpkin seeds nutrition: 30 g protein per 100 g (est.) | Macro Friendly Meals

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.

## 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.

## Related

- [Hemp seeds](https://macrofriendlymeals.com/foods/hemp-seeds) (5.8 g protein / 100 kcal)
- [Egg yolks](https://macrofriendlymeals.com/foods/egg-yolks) (5 g protein / 100 kcal)
- [Cheddar cheese](https://macrofriendlymeals.com/foods/cheddar-cheese) (6.2 g protein / 100 kcal)
- [Brie](https://macrofriendlymeals.com/foods/brie) (6.3 g protein / 100 kcal)
- [Peanut butter](https://macrofriendlymeals.com/foods/peanut-butter) (4.3 g protein / 100 kcal)
- [Peanuts, dry roasted](https://macrofriendlymeals.com/foods/peanuts-dry-roasted) (4.1 g protein / 100 kcal)

Nutrition values are estimates until a USDA record is attached. Not medical advice.

USDA FDC ID: not yet verified (est.)

Canonical: https://macrofriendlymeals.com/foods/pumpkin-seeds

Cite as: Macro Friendly Meals, "Pumpkin seeds nutrition", https://macrofriendlymeals.com/foods/pumpkin-seeds, data v2026-10-08.2.