Calories in Pumpkin Seed: Nutritional facts for Pumpkin Seed Types

A 100g serving of roasted pumpkin seed kernels contains 574 calories, while a 100g serving of raw pumpkin seed kernels provides 559 calories. A 100g serving of whole roasted pumpkin seeds with shells supplies 446 calories.

One kilogram (1000g) of roasted pumpkin seed kernels contains 5740 calories, while one kilogram (1000g) of raw pumpkin seed kernels provides 5590 calories. One kilogram (1000g) of whole roasted pumpkin seeds with shells supplies 4460 calories.

A single roasted pumpkin seed kernel (0.3g) contains 1.7 calories, while a single raw pumpkin seed kernel (0.3g) provides 1.6 calories, and a single whole roasted pumpkin seed with shell (0.6g) supplies 2.6 calories. A single-serve pouch of SuperSeedz Sea Salt Pumpkin Seeds (28g or 1oz) contains 150 calories, while a package of Go Raw Sprouted Pumpkin Seeds (28g or 1oz) provides 160 calories, and a small bag of Eden Foods Dry Roasted Pumpkin Seeds (28g or 1oz) supplies 170 calories.

Pumpkin seeds function as a concentrated source of magnesium, zinc, and antioxidants, supporting metabolic health and cellular protection. The seed facilitates the delivery of essential minerals required for enzyme function and immune regulation. The following points highlight these specific physiological advantages.

• Supports Heart Health: The high magnesium content regulates blood pressure and supports nitric oxide production, which relaxes blood vessels. A study by DiNicolantonio, J. J., et al. (2018), "Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis," confirmed that adequate magnesium intake significantly lowers the risk of hypertension and stroke.
• Improves Prostate Health: Phytosterols and zinc present in the seed reduce symptoms associated with benign prostatic hyperplasia (BPH). Research by Vahlensieck, W., et al. (2015), "Effects of pumpkin seed in men with lower urinary tract symptoms due to benign prostatic hyperplasia in the one-year, randomized, placebo-controlled GRANU study," established that daily supplementation improves urinary flow and quality of life scores.
• Enhances Sleep Quality: The seed supplies tryptophan, an amino acid precursor to serotonin and melatonin, which regulates sleep cycles. A study by Hudson, C., et al. (2005), "Protein source tryptophan as an efficacious treatment for social anxiety disorder," noted that tryptophan-rich foods improve sleep latency and mood regulation.

Pumpkin seeds remain safe for most populations, though specific digestive and caloric concerns affect certain individuals. Nutritionists advise limiting intake to 30g (approximately 1 ounce) daily and choosing unsalted varieties to minimize sodium exposure. The list below outlines potential negative health outcomes.

• Causes Digestive Distress: The high fiber content, particularly in whole seeds with shells, often leads to gas, bloating, and constipation if consumed without adequate water. A study by Marlett, J. A., et al. (2002), " Position of the American Dietetic Association: health implications of dietary fiber," identified that sudden increases in fiber intake overwhelm the gut microbiome, causing temporary gastrointestinal discomfort.
• Increases Caloric Intake: The seed possesses a high energy density due to its fat content, potentially contributing to weight gain if not portioned correctly. Research by Poppitt, S. D., et al. (1996), " Energy density and its role in the control of food intake: evidence from metabolic and community studies," showed that frequent consumption of energy-dense snacks without caloric compensation correlates with increased body mass index.
• Contains Phytic Acid: This anti-nutrient binds to minerals like iron and zinc, reducing their absorption in the digestive tract. A report by Gibson, R. S., et al. (2010), "A review of phytate, iron, zinc, and calcium concentrations in plant-based complementary foods," noted that high phytate levels in raw seeds inhibit the bioavailability of critical micronutrients.

Yes, pumpkin seeds are good for health because the seed provides essential macronutrients that support cardiovascular stability, immune defense, and metabolic function. Cardiovascular efficiency improves through the intake of magnesium and antioxidants which regulate blood pressure as explored by DiNicolantonio, J. J., et al. (2018), "Subclinical magnesium deficiency: a principal driver of cardiovascular disease." Immune defense strengthens via the high zinc content which is crucial for cell development as confirmed by Vahlensieck, W., et al. (2015), "Effects of pumpkin seed in men with lower urinary tract symptoms due to benign prostatic hyperplasia." Metabolic regulation benefits from the healthy fats and fiber which stabilize blood sugar levels as detailed in the study by Makni, M., et al. (2008), "Hypolipidemic and hepatoprotective effects of flax and pumpkin seed mixture rich in omega-3 and omega-6 fatty acids."

Yes, pumpkin seeds help with cholesterol levels due to their high content of phytosterols, monounsaturated fats, and soluble fiber. These compounds compete with cholesterol for absorption in the digestive system and aid in lipid excretion. Dietitians suggest a consumption rate of 30g (approx. 2 tablespoons) daily to achieve therapeutic benefits. A study by Gossell-Williams, M., et al. (2011), "Improvement in HDL cholesterol in postmenopausal women supplemented with pumpkin seed oil," confirmed that daily supplementation increased "good" HDL cholesterol by 16% and reduced diastolic blood pressure. Research by Pillai, N., et al. (1985), " Some pharmacological studies on cardiospermum halicacabum linn," demonstrated that pumpkin seed oil significantly lowered total cholesterol and LDL levels in animal models. Further evidence by Makni, M., et al. (2008), "Hypolipidemic and hepatoprotective effects of flax and pumpkin seed mixture rich in omega-3 and omega-6 fatty acids," established that the seed mixture effectively reduced plasma triglycerides and LDL cholesterol.

Energy values shift based on the presence of the shell and the addition of cooking oils. Whole roasted seeds with shells possess the lowest caloric density per 100g because the fibrous hull adds weight without contributing significant fat or protein. Raw pepitas (kernels) exhibit a higher energy profile due to the concentration of healthy fats and proteins in the seed itself. Oil-roasted varieties present the maximal count, often exceeding 570 calories per 100g, as the porous seed absorbs the added lipids during cooking. Sprouted versions maintain a similar caloric load to raw seeds but offer enhanced digestibility.

Yes, pumpkin seeds are an excellent source of fiber and protein, providing approximately 1.7g of fiber and 7g of protein per 28g serving of kernels. The protein content is complete, containing all nine essential amino acids, which is rare for plant-based foods. A study by Glew, R. H., et al. (1997), "Amino acid, fatty acid, and mineral composition of 24 indigenous plants of Burkina Faso," confirmed that pumpkin seeds offer a high-quality protein profile comparable to soy. The fiber content, particularly in whole seeds, supports digestive regularity and satiety, making them a valuable addition to weight management diets.

Yes, roasted pumpkin seeds are generally better than raw for nutrition because the heat treatment reduces anti-nutrients and enhances antioxidant availability. Roasting significantly lowers phytic acid levels, which improves the absorption of magnesium, iron, and zinc. A study by Peng, M., et al. (2021), "Effect of Roasting on the Antioxidant Activity, Phenolic Composition, and Nutritional Quality of Pumpkin (Cucurbita pepo L.) Seeds," confirmed that roasting increases total phenolic compounds and antioxidant capacity compared to raw seeds. While raw seeds retain slightly more heat-sensitive vitamins like Vitamin E, the increased mineral bioavailability and antioxidant activity in roasted seeds offer a superior overall nutritional profile for most consumers.

The pumpkin plant originated in the Americas, specifically in the region of modern-day Mexico, with archaeological evidence of seeds dating back to 7000 BC. Indigenous peoples of North and South America, including the Aztecs and Mayans, valued the seed (pepita) for its nutritional density and medicinal properties long before the flesh was used for culinary purposes. Spanish explorers carried the seeds to Europe and Asia in the 16th century, where they integrated into the cuisines of Austria and India. The Styrian region of Austria developed a unique hull-less variety in the late 19th century, revolutionizing the production of pumpkin seed oil. Today, the seed remains a global staple, celebrated for its versatility and health benefits.