Protein in food · Nuts, seeds & nut butters
How much protein is in pepitas (pumpkin seeds)?
One ounce of pepitas (pumpkin seeds, 28 g) has 8.4 g of protein (163 kcal); 100 g has 29.8 g.
5.2 g protein per 100 kcal · USDA FoodData Central
5.2 g of protein per 100 kcal (21% of its calories): 5–10 g is good on our scale.
25 g of protein from pepitas (pumpkin seeds) alone takes 84 g (about 3 oz) and 482 kcal.
#2 of 14 in Nuts, seeds & nut butters for protein per 100 g, #2 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 29.8 g | 574 | 14.7 g | 49 g |
| 1 oz (28 g) | 8.4 g | 163 | 4.2 g | 14 g |
| 1 cup (118 g) | 35 g | 678 | 17 g | 58 g |
| 1 tbsp (7.4 g) | 2.2 g | 42 | 1.1 g | 3.6 g |
One ounce of pepitas (pumpkin seeds, 28 g) is 7% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from fat: about 77%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pepitas (pumpkin seeds) | 29.8 g | 574 | 5.2 g |
| Peanuts | 24.4 g | 587 | 4.2 g |
| Pistachios | 21.1 g | 572 | 3.7 g |
| Almonds | 21.1 g | 579 | 3.6 g |
| Sesame seeds | 17.7 g | 573 | 3.1 g |
Recipes with pepitas (pumpkin seeds)
2 recipes in the Feast Mode library use pepitas (pumpkin seeds), macros computed the same way.
Across the 2 library recipes that use it, a serving has 4.4 g of pepitas (pumpkin seeds) on average, which brings 1.3 g of protein: 7% of the dish’s protein. It carries the most in Pumpkin Cheesecake Mousse, at 11% of the protein.
Questions
How much protein is in an ounce of pepitas (pumpkin seeds)?
One ounce of pepitas (pumpkin seeds, 28 g) has 8.4 g of protein and 163 kcal, with 4.2 g of carbohydrate and 14 g of fat.
How much protein is in 100 g of pepitas (pumpkin seeds)?
100 g of pepitas (pumpkin seeds) has 29.8 g of protein, 574 kcal, 14.7 g of carbohydrate and 49 g of fat (USDA FoodData Central 170557).
Are pepitas (pumpkin seeds) a good source of protein?
Good protein source: 5.2 g of protein per 100 kcal (21% of its calories): 5–10 g is good on our scale. Getting 25 g of protein from pepitas (pumpkin seeds) alone takes 84 g (about 3 oz) and 482 kcal.
Which has more protein, pepitas (pumpkin seeds) or sesame seeds?
Pepitas (pumpkin seeds), with 29.8 g of protein per 100 g against 17.7 g for sesame seeds. Per 100 kcal: pepitas (pumpkin seeds) 5.2 g, sesame seeds 3.1 g.
Source: USDA FoodData Central, SR Legacy 170557: “Seeds, pumpkin and squash seed kernels, roasted, without salt”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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