Pumpkin Seeds
559 kcal per 100g
Pumpkin Seeds has 559 kcal per 100 g, and 1 oz (28 g) comes to about 157 kcal, with 8.5 g protein, 3 g carbs and 14 g fat. Values are for hulled seeds (pepitas), dry. Seeds roasted in oil sit higher; a typical handful is around 28 g.
Kairo logs Pumpkin Seeds from a photo: the app estimates the portion on the plate and fills in calories and macros from reference data, no typing needed.
Your portion
Type the grams or the calorie budget you have left.
- 30 g
- Protein
- 11 g
- Carbs
- 49 g
- Fat
100 g ≈ 28 % of a 2,000 kcal reference intake. Work out your own daily need
Nutrition Facts
Serving size: 100g
Compare with: Almonds · Cashews · Chia Seeds
Health Info
Pumpkin seeds (pepitas) are exceptionally high in protein and magnesium (a mineral most people under-consume), along with zinc and iron. They make a crunchy, plant-based protein topping for salads and bowls.
Macros per 100g
Values per 100 g are based on recognised nutrition reference data. Last reviewed: June 2026. View sources
Track Pumpkin Seeds in Kairo
Just photograph it. Kairo's AI reads the portion and the nutrition. Three seconds later the calories and macros are in your log, no typing.
Get Kairo on the App StoreFrequently Asked Questions
- How many calories are in Pumpkin Seeds?
- Pumpkin Seeds has 559 kcal per 100 g. A typical 28 g serving contains about 157 kcal.
- How much protein is in Pumpkin Seeds?
- Pumpkin Seeds provides 30.2 g of protein per 100 g.
- How many carbs are in Pumpkin Seeds?
- Pumpkin Seeds contains 10.7 g of carbohydrates per 100 g, of which 1.4 g is sugar.
- How much fat is in Pumpkin Seeds?
- Pumpkin Seeds contains 49 g of fat per 100 g. It also provides 6 g of fiber per 100 g.
- Is Pumpkin Seeds good for weight loss?
- Pumpkin Seeds is calorie-dense at 559 kcal per 100 g, so keep portion sizes in check when losing weight. Its 30.2 g of protein per 100 g also helps with satiety.
- Can I log Pumpkin Seeds in Kairo from a photo?
- Yes, photograph the plate and Kairo estimates the portion of Pumpkin Seeds, then logs calories and macros from reference data. If the portion looks off, you can adjust the grams and the numbers update.