How many calories are in Pumpkin and Squash Seeds?

A 100g serving of Pumpkin and Squash Seeds has 559 calories. You'll also get 30.2g of protein per serving.

Is Pumpkin and Squash Seeds high in protein?

Pumpkin and Squash Seeds has 30.2g of protein per 100g, which is considered high. That means about 22% of its calories come from protein.

How much fat is in Pumpkin and Squash Seeds?

Pumpkin and Squash Seeds has 49g of total fat per 100g, which is considered high. Of that, 8.66g is saturated fat.

How many carbs are in Pumpkin and Squash Seeds?

Pumpkin and Squash Seeds contains 10.7g of carbohydrates per 100g, including 6g of fiber and 1.4g of sugar.

What are the macros for Pumpkin and Squash Seeds?

Per 100g, Pumpkin and Squash Seeds has 559 calories, 30.2g protein, 10.7g carbs, and 49g fat. It also provides 6g of fiber.

How many calories in 30 g serving of Pumpkin and Squash Seeds?

A typical serving of Pumpkin and Squash Seeds (30 g serving, 30g) has 168 calories and 9.1g of protein.

Is Pumpkin and Squash Seeds good for weight loss?

Pumpkin and Squash Seeds comes in at 559 calories per 100g. Portion control matters here — pair it with lower-calorie foods to balance things out.

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Pumpkin and Squash Seeds

Seeds, pumpkin and squash seed kernels, dried

Per 100g, Pumpkin and Squash Seeds has 559 calories, 30.2g protein, 10.7g carbs, 49g fat, and 6g fiber.

Pumpkin and Squash Seeds has 559 calories per 100g with 30.2g of protein, 10.7g of carbohydrates, 49g of fat. It's high in fiber, a good source of iron and a good source of potassium. It is also high in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.

Typical serving:

Source: FDA RACC - FDA RACC for nuts and seeds is 30 g.

Calories

168kcal

Protein

9.1g

Carbs

3.2g

Fat

15g

✨Nutritional Highlights

🌾

High in fiber with 6g per 100g (21% DV) — supports digestion and satiety

⭐

Excellent source of Manganese (197% DV), Copper (149% DV), Magnesium (141% DV), Phosphorus (98% DV)

❤️

Very low sodium (7mg) — heart-friendly

⚠️Things to Watch

•

High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.

•

Calorie-dense at 559 kcal per 100g, so portion size matters.

🍽️Pairs Well With

🍊Add vitamin C to boost iron absorption

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📊Complete Nutrition Information

Nutrient	Amount	% Daily Value

Calories	559kcal	28%
Protein	30g	60%
Total Fat	49g	63%
Saturated Fat	8.7g	43%
Trans Fat	<0.1g	—
Cholesterol	0mg	0%
Carbohydrates	11g	4%
Dietary Fiber	6.0g	21%
Sugars	1.4g	—

⚖️Common Serving Sizes

30 g serving

30g

168kcal

9.1gprotein

1 undetermined

129g

721kcal

39gprotein

1 undetermined

28g

157kcal

8.5gprotein

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💓Rich in Potassium

15 Potassium-Rich Foods That Are Better Than Bananas

❓Frequently Asked Questions

How many calories are in Pumpkin and Squash Seeds?: A 100g serving of Pumpkin and Squash Seeds has 559 calories. You'll also get 30.2g of protein per serving.
Is Pumpkin and Squash Seeds high in protein?: Pumpkin and Squash Seeds has 30.2g of protein per 100g, which is considered high. That means about 22% of its calories come from protein.
How much fat is in Pumpkin and Squash Seeds?: Pumpkin and Squash Seeds has 49g of total fat per 100g, which is considered high. Of that, 8.66g is saturated fat.
How many carbs are in Pumpkin and Squash Seeds?: Pumpkin and Squash Seeds contains 10.7g of carbohydrates per 100g, including 6g of fiber and 1.4g of sugar.
What are the macros for Pumpkin and Squash Seeds?: Per 100g, Pumpkin and Squash Seeds has 559 calories, 30.2g protein, 10.7g carbs, and 49g fat. It also provides 6g of fiber.
How many calories in 30 g serving of Pumpkin and Squash Seeds?: A typical serving of Pumpkin and Squash Seeds (30 g serving, 30g) has 168 calories and 9.1g of protein.
Is Pumpkin and Squash Seeds good for weight loss?: Pumpkin and Squash Seeds comes in at 559 calories per 100g. Portion control matters here — pair it with lower-calorie foods to balance things out.