How many calories in pumpkin seeds
A handful of pumpkin seeds, about 30 g, has 170 kcal and 9 g of protein.
Portion
To burn it off
Pumpkin seeds are small, green and full of fat and protein. A handful has 9 g of protein, 14 g of fat and 3 g of carbs.
Most of the calories are from the fat, which is why a small handful counts for more than it looks. Two handfuls is 340.
They're one of the higher protein seeds, so they're a handy topping rather than a snack to eat by the bag.
Tips
- 1Sprinkle a spoonful over salad or soup instead of croutons.
- 2Toast them in a dry pan for a minute, a few go a long way.
- 3Measure out a handful instead of eating from the bag.
Where it comes from
Pumpkins come from the Americas, and their seeds are among the oldest farmed foods there. In Guilá Naquitz cave in Oaxaca, Mexico, archaeologists found seeds of domesticated Cucurbita pepo, the species that includes pumpkins, about 10,000 years old. Smithsonian archaeologist Bruce Smith confirmed the date in 1997, putting farming in the Americas as early as in the Near East and China.
Where does our food come from? · Source: Archaeology Magazine (Archaeological Institute of America), Squash seeds from Guilá Naquitz
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a handful of pumpkin seeds
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Questions
How much protein is in pumpkin seeds?
About 9 g in a 30 g handful.
How many calories in a tablespoon?
A tablespoon is roughly a third of a handful, so about 57 kcal.
Are pumpkin seeds higher than sunflower seeds?
Very close. A handful of pumpkin seeds is 170 kcal and sunflower seeds 175, but pumpkin has more protein.
Does toasting pumpkin seeds add calories?
Not in a dry pan, they stay at 170 kcal a handful. Toasting them in oil adds the oil, about 40 kcal a teaspoon.
Are pumpkin seeds high in magnesium?
Yes, a 30 g handful has about 170 mg, close to half of what most adults need in a day.
