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Pumpkin seeds/pepitas

1 oz roasted pumpkin seeds (28 g) per serving.

8.5g
protein per serving
Calories
163
per serving
Protein density
5.2
g per 100 cal
Calorie cost
19.2
cal per 1g protein
To hit 30g protein
3.5 oz
99g · 575 cal

Macro breakdown

Protein8.5g(19%)
Carbs4.2g(10%)
Fat13.9g(71%)
Fiber1.8g

Tips to maximize protein

1.Store Pumpkin seeds/pepitas in an airtight container in a cool, dark place
2.Toast lightly to enhance flavor and crunch
3.Portion into small containers to avoid overeating
4.Add to oatmeal, yogurt, or salads for protein and healthy fats
5.Choose unsalted varieties to control sodium intake

Pairs well with

🥛
Greek yogurt
17g
100 cal
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Oats
5.4g
153 cal
🍎
Banana
1.3g
105 cal

Similar nut & seed foods

🥜
Almond butter
2 tbsp almond butter (32 g)
6.8g
🥜
Almonds
1 oz almonds (~23 kernels, 28 g)
6g
🥜
Cashews
1 oz raw cashews (28 g)
5.2g

Frequently Asked Questions

Pumpkin seeds/pepitas contains 8.5g of protein per serving. This makes it a moderate protein source with a protein density score of 5.2 (grams of protein per 100 calories).

You need approximately 3.5 servings of Pumpkin seeds/pepitas to reach 30g of protein, which would provide about 575 calories. Consider combining with other protein sources for a more practical portion size.

Pumpkin seeds/pepitas provides 8.5g of protein for 163 calories, giving it a calorie cost of 19.2 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Pumpkin seeds/pepitas contains 1.8g of fiber per serving. While not a high-fiber food, it can be part of a fiber-rich diet when combined with other sources.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16