Free tools

Protein in pumpkin seeds: 30.2 g per 100 g

There are 8.6 g of protein in 1 oz of pumpkin seeds (28.35 g). 100 g of pumpkin seeds has 30.2 g of protein and 559 kcal. The values come from USDA FoodData Central, and the lookup below works out any other amount.

Protein

8.6g protein

in 1 oz of pumpkin seeds (28.35 g)

30.2 g of protein and 559 kcal in 100 g

5.4 g of protein per 100 kcal

USDA FoodData Central, FDC ID 170556

Protein in pumpkin seeds per portion

Protein in each portion the USDA record lists, and in 100 g:

Protein in pumpkin seeds per portion
Portion	Weight	Protein
1 oz of pumpkin seeds	28.35 g	8.6 g
1 cup of pumpkin seeds	129 g	39.0 g
100 g of pumpkin seeds	100 g	30.2 g

Protein per 100 kcal

There are 5.4 g of protein in every 100 kcal of pumpkin seeds. When your appetite is small, this number shows how much protein a food brings for the energy it takes up. In our table of 50 foods ranked by protein per 100 g, this food is number 5.

Pumpkin seeds compared with similar foods

Protein per 100 g and per 100 kcal, from the USDA record of each food:

Pumpkin seeds compared with similar foods
Food	Protein per 100 g	Protein per 100 kcal
Pumpkin seeds	30.2 g	5.4 g
Chia seeds	16.5 g	3.4 g
Almonds	21.2 g	3.7 g
Peanuts	24.4 g	4.1 g

See all 50 foods ranked by protein in the protein in foods table. For the published protein reference for your body weight, see the protein calculator.

About these values

The record is dried pumpkin and squash seed kernels, without the shell. The USDA record is "Seeds, pumpkin and squash seed kernels, dried" (SR Legacy, FDC ID 170556). It gives 30.23 g of protein and 559 kcal per 100 g.

Protein in a portion is its weight times the protein per 100 g, divided by 100. For 1 oz of pumpkin seeds: 28.35 × 30.23 ÷ 100 = 8.6 g. Values on this page are rounded to 0.1 g.

A packaged food's own label can differ from the USDA average. When you have the label, its numbers are the ones for that product.