Calories in Pumpkin Seeds

With 156.5 calories per serving (1 oz (28.0g)), Pumpkin Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (13.7g, 72.9% of calories), including 2.4g of saturated fat. It contains 2.5mg of iron (14% DV), which plays a key role in oxygen transport and energy metabolism.

Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.

Pumpkin Seeds (pepitas), Dried.

No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Pumpkin Seeds. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.

The following shows how one serving of Pumpkin Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).

Pumpkin Seeds accounts for 7.8% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 72.9% of the calories.

How long would it take to burn off the 156.5 calories in Pumpkin Seeds? The table below shows burn time for a 170-pound person doing common exercises.

Find more information on calories burned doing popular exercises.

Most people focus on calories burned during exercise, but the bigger number is happening when you're sitting still. Your body burns somewhere between 1,200 and 2,000 calories a day just keeping you alive — breathing, pumping blood, regulating temperature, repairing cells.