Pumpkin Seeds Nutrition Facts: Calories, Protein, Fat

Pumpkin Seeds

~10 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

56kcal

Carbohydrate1.4 g %10

Protein2.4 g %17

Fat4.6 g %73

Pumpkin Seeds Nutrition Values

Nutrients	100 gr	1 Handful
Calories(kcal)	559	56
Carbohydrate (g)	14.22	1.42
Protein (g)	24.4	2.44
Fat (g)	45.6	4.56
Fiber (g)	8.8	0.88
Cholesterol (mg)	0	0
Sodium (mg)	18	1.8
Potassium (mg)	814	81.4
Calcium (mg)	41	4.1
Iron (mg)	8.82	0.88
Vitamin A (IU)	38	3.8
Vitamin C (mg)	0.2	0.02

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Pumpkin Seeds

Metabolic Effect: Pumpkin seeds contain healthy fats and promote satiety. Thanks to its fiber content, it supports digestion and helps balance blood sugar.
Consumption Recommendation: You can consume pumpkin seeds as a snack. You can increase its nutritional value by adding it to your salads or yogurt.
Things to Consider: Since it is high in calories, portion control should be considered. A handful of pumpkin seeds contains approximately the same calories as 1 slice of bread.
Exercise Equivalent: To burn the calories you get from a handful of pumpkin seeds, you need to walk for about 10 minutes. It contributes to daily energy expenditure.