Per portion: 157 kcal
Protein: 8.46 g
Carbs: 3.0 g
Fat: 13.73 g
Fibre: 1.68 g

Your portion

157kcal · 655 kJ

Protein: 8.46 g
Carbs: 3.0 g
Fat: 13.73 g

A single handful of dried pumpkin seeds delivers about 157 calories, with fat doing most of the heavy lifting at nearly 14 grams, followed by a solid 8.5 grams of plant protein and only 3 grams of carbs, under half a gram of which is sugar. What really sets them apart is the mineral lineup: that same handful covers over twice your daily manganese needs, more than your daily phosphorus, and well over half your magnesium and copper reference intakes, making them a concentrated source of these trace elements.

That handful is a genuinely filling snack on its own, especially mid-afternoon when you need something crunchy and satiating without a sugar spike. They also work well sprinkled over a salad or stirred into porridge to add texture and a protein bump to a lighter meal. The honest caveat is their calorie density and notable saturated fat content, so they are best enjoyed measured out rather than eaten straight from the bag, particularly if you are watching your fat intake.

Nutrition claims, per 100 g:

High protein High Manganese · 227% High Phosphorus · 176% High Magnesium · 158% High Copper · 134% High Zinc · 78% High Iron · 63% High Potassium · 40% High in saturates · 8.659 g/100 g

Full nutrition

Nutrition

per 1 handful (28 g)

Energy	157 kcal	7.8%
Energy	655 kJ	7.8%
Protein	8.46 g	16.9%
Carbohydrates	3.0 g	1.2%
of which sugars	0.39 g	0.4%
Starch	0.41 g
Fibre	1.68 g	6.7%
Fat	13.73 g	19.6%
of which saturates	2.42 g	12.1%
Monounsaturated	4.55 g
Polyunsaturated	5.87 g
Trans fat	0.02 g
Cholesterol	0.0 mg
Water	1.46 g
Ash	1.34 g

Sugar breakdown

Sucrose 0.32 g

Glucose 0.04 g

Fructose 0.04 g

Lactose 0.0 g

Maltose 0.0 g

Galactose 0.0 g

Minerals

Potassium 226.52 mg 11.3%

Calcium 12.88 mg 1.6%

Magnesium 165.76 mg 44.2%

Phosphorus 345.24 mg 49.3%

Sodium 1.96 mg

Iron 2.47 mg 17.6%

Zinc 2.19 mg 21.9%

Copper 0.38 mg 38.0%

Manganese 1.27 mg 63.5%

Selenium 2.63 µg 4.8%

Vitamins

Vitamin A (RAE) 0.28 µg

Vitamin C 0.53 mg 0.7%

Vitamin D 0.0 µg

Vitamin E 0.61 mg 5.1%

Vitamin K 2.04 µg 2.7%

Thiamin (B1) 0.08 mg 7.3%

Riboflavin (B2) 0.04 mg 2.9%

Niacin (B3) 1.4 mg 8.8%

Pantothenic acid (B5) 0.21 mg 3.5%

Vitamin B6 0.04 mg 2.9%

Folate (B9) 16.24 µg 8.1%

Vitamin B12 0.0 µg

Choline 17.64 mg

Beta-carotene 2.52 µg

Fatty acids

Omega-3 (ALA) 0.03 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 5.79 g

Amino acids

Tryptophan 0.16 g

Leucine 0.35 g

Isoleucine 0.36 g

Valine 0.44 g

Lysine 0.17 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 139 other foods in “Nut and Seed Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 559.0 · higher than 42%

Protein 30.23 · higher than 92%

Fibre 6.0 · higher than 31%

Common portions

cup — 129 g (721 kcal)
oz — 28 g (158 kcal)

Sources

USDA FoodData Central — Seeds, pumpkin and squash seed kernels, dried — Nutrition values for Seeds, pumpkin and squash seed kernels, dried.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Pumpkin Seeds