Dried pumpkin seeds: calories and nutrition facts
Dried pumpkin seeds has 618 kcal per 100 g. One serving, 1 Handful (30 g), has 185 kcal.
- Calories
- 618 kcal
- Protein
- 29.5 g
- Carbohydrates
- 5.4 g
- Fat
- 49.1 g
Per 100 g
Dried pumpkin seeds: how many calories?
Dried pumpkin seeds has 618 kcal per 100 g, with 29.5 g protein, 5.4 g carbs and 49.1 g fat. A 30 g serving (1 Handful) has 185 kcal. That is more than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from fat.
Where the calories come from
- Protein20%
- Carbohydrates4%
- Fat76%
Calculate a portion
- Calories
- 185 kcal
- Protein
- 8.9 g
- Carbohydrates
- 1.6 g
- Fat
- 14.7 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 618 kcal | 185 kcal |
| Fat | 49.1 g | 14.7 g |
| of which saturated fat | 8.7 g | 2.6 g |
| Carbohydrates | 5.4 g | 1.6 g |
| of which sugars | 1.4 g | 0.4 g |
| Fiber | 6 g | 1.8 g |
| Protein | 29.5 g | 8.9 g |
| Sodium | 7 mg | 2 mg |
| Water | 5.2 g | 1.6 g |
| Vitamin C | 1.9 mg | 0.6 mg |
| Calcium | 46 mg | 14 mg |
| Iron | 8.8 mg | 2.6 mg |
| Potassium | 809 mg | 243 mg |
| Magnesium | 592 mg | 178 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(618 kcal) | 31% |
| Fat(49.1 g) | 70% |
| of which saturated fat(8.7 g) | 43% |
| Carbohydrates(5.4 g) | 2% |
| of which sugars(1.4 g) | 2% |
| Protein(29.5 g) | 59% |
| Salt(0.02 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of protein (at least 12% of calories)
- High fibre (at least 6 g)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Dried pumpkin seeds: frequently asked questions
Dried pumpkin seeds: how many calories per serving?
A 30 g serving (1 Handful) has 185 kcal.
Dried pumpkin seeds: how much protein?
Dried pumpkin seeds contains 29.5 g of protein per 100 g, 59% of the 50 g reference intake.
Dried pumpkin seeds: how much fibre?
Dried pumpkin seeds provides 6 g of fibre per 100 g, 24% of the 25 g a day recommended by EFSA.
Dried pumpkin seeds: how much makes 100 kcal?
100 kcal is about 16 g of this food.
Recipes with this food
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