Foods/Nuts & Seeds/Pumpkin seeds

Nuts & Seeds · smoothie

Pumpkin seeds

1 oz · 28 g155 kcal

A nuts & seed that's a strong source of Manganese and Phosphorus.

Macros

Per serving

155 kcal

Energy

8.4g

Protein

5.2g

Carbs

11.2g

Fat

1.4g

Fiber

Protein 8.4 gCarbs 5.2 gFat 11.2 g

555 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 oz (28 g), as a share of a reference adult — male, 35, moderately active.

50%

46%

38%

33%

29%

16%

Good source of (≥ 20% RDA)

ManganesePhosphorusCopperMagnesiumIron

Pairs well with

What fills pumpkin’s gaps?

Pumpkin seeds is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium Hemp seedsAdds Omega-3 ALA & Omega-6 Linoleic+ Omega-3 ALA+ Omega-6 Linoleic+ Thiamin (B1)KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 oz = 28 g

Generous to use, with room before it crowds out variety.

Common questions

Pumpkin seeds, in brief

How many calories are in pumpkin seeds?

1 oz (28 g) of pumpkin seeds has about 155 calories.

What is pumpkin seeds a good source of?

Pumpkin seeds is a good source of Manganese, Phosphorus, Copper, Magnesium, and 1 more nutrients.

Is pumpkin seeds good in a smoothie?

Yes — pumpkin seeds is one of S8D's smoothie-role foods.

Keep exploring

More nuts & seeds

All foods →

Nutrient guides

Manganese Phosphorus Copper Magnesium Iron Zinc

Put pumpkin to work.

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