Calories in pumpkin seeds (pepitas)

Kernels, dried. 559 kcal (2,339 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Pumpkin seeds, sold as pepitas once the hulls are removed, are an energy-dense food at 559 kcal (2339 kJ) per 100 g. About 49 g of that 100 g is fat, mostly unsaturated, and around 30 g is protein, one of the highest protein levels among seeds and nuts. They are also exceptionally rich in magnesium, and supply notable iron and zinc.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• A 1 oz serving (28 g) has about 158 kcal / 663 kJ and 8.6 g of protein; one tablespoon (9 g) is about 50 kcal / 210 kJ.
• That same 1 oz provides about 168 mg of magnesium, around 40% of the 420 mg Daily Value, and 2.5 mg of iron.
• Roasting does not lower the count: roasted kernels are 574 kcal per 100 g. Whole roasted seeds in the shell are lower at 446 kcal, because the fibrous hull dilutes the fat.
• Pepitas and the seeds you scoop from a Halloween pumpkin are not identical: most pepitas come from hull-less varieties, while carving-pumpkin seeds need roasting with their shells on.

Converting these figures

One 1 oz (28 g) of pumpkin seeds is 158 kcal, which is 663 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 43 g of pumpkin seeds to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.