Food weight and portion guide
Pumpkin seeds: calories and portions
Seeds, pumpkin and squash seed kernels, dried
These values are for pumpkin seed kernels. Check added salt and oil on packaged products.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
for 30 g:
- Calories
- 167.7 kcal
- Protein
- 9.1 g
- Carbohydrate
- 3.2 g
- Fat
- 14.7 g
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Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 30 g | 167.7 | 9.1 g | 3.2 g | 14.7 g |
| 60 g | 335.4 | 18.1 g | 6.4 g | 29.4 g |
| 100 g | 559 | 30.2 g | 10.7 g | 49.1 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Tips for weighing and logging
Exclude the hard shell from the edible weight.
To calculate manually, multiply your portion weight in grams by 559 and divide by 100. For example, 30 g provides approximately 167.7 kcal.
When logging a photo, check the food, cooking method and estimated portion before saving. A photograph cannot reliably show hidden oil or exact weight.
Sources and calculation method
The record below provides values per 100 g of edible food. One reference variety or brand does not represent every product.Library method and limitations
- USDA FoodData Central — SR Legacy — Seeds, pumpkin and squash seed kernels, dried · FDC ID: 170556 · SR Legacy Collection, April 2018
Data review and calculation: October 2, 2026. Author: Avocado editorial team. This guide supports food logging; it does not replace personalised advice from a registered dietitian.