Calories in Pumpkin Seeds
If you would like to learn all about how many calories are in pumpkin seeds, you have come to the right page. This is a simple, yet comprehensive guide, to not only pumpkin seed calories, but also pumpkin seeds nutrition facts.
We highlight all of the benefits that this highly nutritious seed of the pumpkin has to offer, showing exactly why they are something than can play a very positive part in your diet.
If you are interested in the calories found in pumpkin, please click here.
How many calories in pumpkin seeds?
Let's first take a look at the calories pumpkin seeds contain.
- In a 4.9 oz cup of dried pumpkin seed kernels there are 747 calories
- In a 2.3 oz cup of whole roasted pumpkin seeds with salt added there are 285 calories
- In a 2.3 oz cup of whole roasted pumpkin seeds without salt added there are 285 calories
- In an 8 oz cup of roasted pumpkin seed kernels with salt there are 1185 calories
- In an 8 oz cup of roasted pumpkin seed kernels without salt there are 1185 calories
Pumpkin seeds calories by weight
- In 1 oz of dried pumpkin seed kernels there are 153 calories
- In 10 g of dried pumpkin seed kernels there are 54 calories
- In 1 oz of whole roasted pumpkin seeds with salt added there are 126 calories
- In 10 g of whole roasted pumpkin seeds with salt added there are 47 calories
- In 1 oz of whole roasted pumpkin seeds without salt added there are 126 calories
- In 10 g of whole roasted pumpkin seeds without salt added there are 45 calories
- * In 1 oz of roasted pumpkin seed kernels with salt there are 148 calories
- In 10 g of roasted pumpkin seed kernels with salt there are 52 calories
- In 1 oz of roasted pumpkin seed kernels without salt there are 148 calories
- In 10 g of roasted pumpkin seed kernels without salt there are 52 calories
We hope that the examples of that we have provided on the calories in pumpkin seeds has been sufficient. To find out all about pumpkin seed benefits and their many nutritional values, please continue reading.
Pumpkin seeds nutrition facts
The following pumpkin seed nutrition facts are based on a 138 g cup of dried pumpkin seed kernels.
- Vitamin A - 524 IU
- Vitamin B1 (Thiamin) - 0.3 milligrams (a helpful 19% of your RDA)
- Vitamin B2 (Riboflavin) - 0.4 milligrams (an impressive 26% of your recommended daily allowance)
- Vitamin B3 (Niacin) - 0.6 milligrams
- Vitamin B5 (Pantothenic acid) - 0.5 milligrams
- Vitamin B6 - 0.3 milligrams (a helpful 15% of your RDA)
- Vitamin B9 (Folate) - 80 micrograms (a useful 20% of your recommended daily allowance)
- Vitamin B12 - 0.0 micrograms
- Vitamin C - 2.6 milligrams (an impressive 20% of your RDA)
- Vitamin E- 0.0 milligrams
- Vitamin K - 70.9 micrograms (a massive 89% of your recommended daily allowance)
- Choline - 86.9 milligrams
- Calcium - 59.3 milligrams
- Copper - 1.9 milligrams (a very notable 96% of your RDA)
- Iron - 20.7 milligrams (an incredible 115% of your recommended daily allowance)
- Magnesium - 738 milligrams (a huge 185% of your RDA)
- Manganese - 4.2 milligrams (a brilliant 208% of your recommended daily allowance)
- Phosphorus - 1620 milligrams (an amazing 162% of your RDA)
- Potassium - 1114 milligrams (an impressive 32% of your recommended daily allowance)
- Selenium - 7.7 micrograms
- Sodium - 24.8 milligrams
- Zinc - 10.3 milligrams (a whopping 69% of your recommended daily allowance)
- Protein - 33.9 g (an incredible 68% of your RDA)
- Dietary Fiber - 5.4 g (an impressive 22% of your recommended daily allowance)
- Carbohydrates - 24.6 g
- Water - 9.5 g
- Total fats - 63.3 g (of which 12 g is saturated fat)
- Sugars - 1.4 g
If you want to find out more about the nutrients that are featured in this list, such as the various other foods that they can be found in, and the roles that they play in keeping you healthy, please check out our vitamins and minerals menu.
Are pumpkin seeds good for you?
So a very good question is 'are pumpkin seeds good for you?'. The above nutritional benefits of pumpkin seeds portray a very positive picture. This seed is a goldmine when it comes to various vitamins and minerals, most notably potassium, magnesium, iron, manganese and Phosphorus. Just a simple cup of pumpkin seeds can give you more than you need of these nutrients in a day, this is very impressive indeed.
They are also a great source of both fiber and protein. The drawback is that for seeds they are a little high in calories, and they also have quite a high fat content, even if less than a fifth of the total fat is negative saturated fat. Pumpkin seeds are definitely something that can play a positive role in your diet on a regular basis, but the key is to eat them in moderation.
More information
Hopefully the information that we have provided on this page in relation to pumpkin seed calories, and also pumpkin seed nutrition facts, has been helpful to you. If you want to find out more about the calories found in various other everyday foods and beverages, please check out the menu featured on the left hand side of the page.
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