Pumpkin seeds: how many calories?

100 g has about 559 kcal and 30.2 g of protein. A usual portion (small handful (20 g)) is about 112 kcal.

Group: Nuts and seeds

Pumpkin seeds – nutrition
Nutrition100 gsmall handful (20 g)
Energy, kcal559112
Protein, g30.26
Fat, g499.8
Carbohydrates, g10.72.1
Fibre, g61.2

Allergens: none of the 14 EU allergens · shop-bought versions may contain traces – check the label

Values are approximate (USDA FoodData Central and typical Lithuanian product labels). Products from different makers vary – the exact value is on the pack.

Recipes with this food

Buckwheat porridge with apple and pumpkin seedsIllustration (AI)
Buckwheat porridge with apple and pumpkin seeds20 min · 368 kcal · 13 g protein per portionBanana and a handful of pumpkin seeds1 min · 191 kcal · 6 g protein per portionRice cakes with avocado and tomatoes5 min · 290 kcal · 8 g protein per portionSoya yoghurt with berries and seeds3 min · 308 kcal · 14 g protein per portionPumpkin soup with lentils35 min · 291 kcal · 12 g protein per portionQuinoa salad with chickpeas20 min · 599 kcal · 24 g protein per portionRoast pumpkin with cinnamon and seeds35 min · 213 kcal · 6 g protein per portionSeed and banana energy balls15 min · 149 kcal · 6 g protein per portion

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