How Many Calories in Pumpkin Seeds?
1 pumn (30g) = 168 kcal
Nutritional Values per 100g
Standard Serving
1 pumn (30g) contains 168 calories.
Best time: Good as a snack between meals or added to salads, yogurt or porridge, in moderate amounts (a handful)
Benefits
- ✓One of the best plant sources of zinc (about 7.8mg/100g, more than beef), essential for immunity and testosterone
- ✓Very rich in magnesium (about 550mg/100g), useful for muscle function, sleep and blood pressure regulation
- ✓Notable complete protein content for a seed (30g/100g), useful as a satiety-boosting snack
- ✓Fats are predominantly mono- and polyunsaturated, including omega-6 fatty acids and small amounts of omega-3
Considerations
- !Very calorie-dense (559 kcal/100g) - a handful (30g) already has nearly 170 calories, so portion size matters a lot for calorie control
- !Seeds roasted with salt add extra sodium - the unsalted, oven-dried version is the healthier option
- !Being rich in polyunsaturated fats, they can oxidize (go rancid) relatively quickly - store in an airtight container in the fridge
FitAzi Tip
FitAzi recommends a handful of pumpkin seeds (30g) as a snack rich in zinc and magnesium, two micronutrients commonly lacking in the modern diet - choose the unsalted version to control sodium intake.
Frequently Asked Questions
A handful of pumpkin seeds (about 30g) has around 168 calories. Per 100g, pumpkin seeds have 559 calories, making them very calorie-dense due to their high fat content (49g/100g), mostly mono- and polyunsaturated.
Yes, pumpkin seeds are among the best plant sources of zinc, with about 7.8mg per 100g - more than many meat sources. A 30g serving (a handful) provides about 2.3mg of zinc, a meaningful portion of the recommended daily intake (8-11mg for adults).
Want a complete meal plan?
FitAzi automatically calculates how much of each food you should eat for your goals.
Similar Foods
More from Snacks
Helpful Articles
Magnesium: Benefits, Deficiency Symptoms & Best Food Sources (2026)
A complete guide to magnesium: the daily recommended dose, deficiency symptoms, the best food sources, supplement forms and safety guidance.
Read article →Zinc: Benefits, Deficiency Symptoms and the Best Food Sources
Complete guide to zinc: the daily recommended dose, deficiency warning signs, the link with immunity and testosterone, the best food sources, and how to choose a safe supplement.
Read article →Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.