Pumpkin Seeds Calories and Macros — Nutrition Facts per 28g kernels (small handful)

Tracking pumpkin seeds? Expect 161 calories per 28g kernels (small handful), with 8.3g of protein, 4.1g of carbs, and 13.7g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.

Pumpkin Seeds nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Shelled, roasted kernels (pepitas). Standout protein for a seed — nearly 30g per 100g — plus a meaningful dose of magnesium and zinc.

How does pumpkin seeds fit your goals?

Most of the calories in pumpkin seeds come from fat (13.7g per 28g kernels (small handful)), which makes it calorie-dense — easy to under-portion if you're eyeballing. Dietary fat is essential for hormone production and absorbing fat-soluble vitamins, but at 9 calories per gram it's also the macro most people accidentally over-consume when they stop weighing portions.

Diet-wise, pumpkin seeds fits keto, low-carb, and vegan and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, pumpkin seeds pulls real weight on iron (13% DV) per 28g kernels (small handful) — the kind of micronutrient density that calorie counts alone don't show.

How pumpkin seeds compares to other fats & nuts

The fastest way to log pumpkin seeds

You could search a food database for "pumpkin seeds", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies pumpkin seeds, estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

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