Calories in Pumpkin Seeds 🫐
Per 1 oz (28g)
Nutrition Facts
Serving: 1 oz (28g)
About Pumpkin Seeds
Pumpkin Seeds is a nutrient-dense food with a nutty earthy flavor, packing 126 calories into a compact 1 oz (28g). Despite the higher calorie density, the combination of healthy fats, protein, and fiber makes pumpkin seeds incredibly satiating. It is especially prized for prostate health. A small handful can go a long way as a between-meal snack or crunchy recipe addition.
Health Benefits of Pumpkin Seeds
Outstanding Fiber Content
With 5.2g of dietary fiber per serving, pumpkin seeds supports healthy digestion, promotes regular bowel movements, and helps maintain stable blood sugar levels throughout the day.
Heart-Healthy Nutrients
Pumpkin Seeds contains a combination of fiber, healthy fats, and plant compounds that support cardiovascular health. Studies link regular consumption of nuts & seeds to improved cholesterol levels and lower heart disease risk.
Potassium for Heart Health
With 261mg of potassium per serving, pumpkin seeds helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Pumpkin Seeds can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of pumpkin seeds and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half serving (14g) | 63 | 7.5g | 2.6g | 2.8g |
| Small (21g) | 94 | 11.2g | 4.0g | 4.1g |
| Regular (28g) | 126 | 15.0g | 5.3g | 5.5g |
| Medium (35g) | 158 | 18.8g | 6.6g | 6.9g |
| Large (42g) | 189 | 22.5g | 7.9g | 8.2g |
| Double (56g) | 252 | 30.0g | 10.6g | 11.0g |
Is Pumpkin Seeds Good for Weight Loss?
Pumpkin Seeds at 126 calories per 1 oz (28g) is a moderate-calorie food that can fit into a weight loss diet with proper planning. Watching your portion sizes is important to keep calories in check. Rather than eliminating pumpkin seeds from your diet, focus on balancing it with lower-calorie vegetables and staying within your overall daily target. Complete restriction often leads to cravings and binging. Use a calorie tracking app like Calory to find the right portion that fits your goals.
Pumpkin Seeds and Popular Diets
How pumpkin seeds fits into common eating plans:
Frequently Asked Questions
How many calories in pumpkin seeds?
Pumpkin Seeds (1 oz (28g)) contains approximately 126 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is pumpkin seeds good for weight loss?
Pumpkin Seeds can fit into a weight loss diet with portion awareness. At 126 calories per 1 oz (28g), it provides nutritional value without being excessively caloric. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
How does pumpkin seeds compare to similar foods?
At 126 calories per serving with 5.3g protein and 15g carbs, pumpkin seeds is lower in calories compared to similar options in its category. Comparing nutrition labels helps you choose the option that best aligns with your goals.
How can I track pumpkin seeds calories accurately?
Use a food scale for the most accurate calorie tracking. The Calory app lets you scan barcodes, search its database, or use AI food recognition to log pumpkin seeds quickly. Consistent tracking is the single most effective habit for weight management, according to multiple research studies.
Track Pumpkin Seeds in Calory
Scan, search, or snap a photo. Calory makes logging pumpkin seeds instant with AI-powered food recognition.