Pumpkin seeds nutrition: calories, protein and portion sizes

Reference preparation: edible pumpkin-seed kernels. The exact source name is “Pumpkin seed” (Fineli food 31211). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.

Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.

Use the weight of edible kernels rather than shell-on seeds. A heaped spoon can weigh much more than a level spoon, so the 20 g example is a scale-based portion. Sweetened snack mixes need their own label.

For the 20 g example, multiply the source amounts by 20 ÷ 100 = 0.2. The unrounded energy calculation is 590.3 × 0.2 = 118.06 kcal, displayed as approximately 118 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.

For another amount, replace 20 with your own edible weight. Keep the preparation as edible pumpkin-seed kernels; if your food is prepared differently, choose a matching reference or calculate its recipe instead.

Seeds contribute fat, protein and some fiber but are usually eaten in smaller portions than beans or meat. Count an actual topping rather than interpreting a per-100 g protein ranking as a recommended serving size.

Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.

The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.