Nuts and seeds
How much protein is in pumpkin seeds?
Pumpkin seeds has 30.2 g of protein per 100 g. A typical serving (1 oz, 28.4 g) has 8.6 g of protein and 159 calories.
- Protein, 1 oz (28.4 g)
- 8.6 g
- Protein per 100 calories
- 5.4 g
High protein density
Protein in pumpkin seeds by portion
| Portion | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (129 g) | 39 g | 721 | 13.8 g | 63.2 g |
| 1 oz (28.4 g) | 8.6 g | 159 | 3 g | 13.9 g |
| 100 g | 30.2 g | 559 | 10.7 g | 49 g |
Weigh it instead? Enter your own grams in the food lookup.
Nutrition per 100 g
- Calories
- 559
- Protein
- 30.2 g
- Carbs
- 10.7 g
- Fat
- 49 g
- Fibre
- 6 g
- Sugar
- 1.4 g
- Sodium
- 7 mg
Nuts and seeds: most protein per calorie
- Hemp seeds 5.7 g protein per 100 cal
- Peanuts 4.2 g protein per 100 cal
- Peanut butter 3.7 g protein per 100 cal
- Almonds 3.7 g protein per 100 cal
- Pistachios 3.7 g protein per 100 cal
- Sunflower seeds 3.6 g protein per 100 cal
FAQ
Is pumpkin seeds high in protein?
Yes. With 5.4 g of protein per 100 calories, it has more protein per calorie than 59% of the 106 foods we track.
How much protein is in 100 g of pumpkin seeds?
30.2 g, with 559 calories.
How much pumpkin seeds gives you 30 g of protein?
About 99 g, for roughly 553 calories. That's about 3.5 servings of 1 oz.
Where do these numbers come from?
USDA FoodData Central, entry 170556: "Seeds, pumpkin and squash seed kernels, dried" (SR Legacy). Brands and recipes vary, so a package label can differ a little.
Source
General information, not medical advice. Values are averages; brands and recipes vary.