Protein in Pumpkin Seeds: How Much per 100g and per Portion
Pumpkin seeds provide 24.4g of protein per 100g. This makes them a significant source of plant-based protein, ranking 2nd out of 14 nuts and seeds on our site for protein content. For every 100 kcal, pumpkin seeds supply 4.3g of protein, which is also very high for this food group.
CoFID 14-842 · Pumpkin seeds
What the numbers say
- Protein per 100 kcal. Pumpkin seeds contain 4.3g of protein for every 100 kcal. This protein density ranks 2nd within the nuts and seeds group, indicating a high amount of protein relative to their energy content.
- Energy from protein. Protein provides 17% of the total calories in pumpkin seeds. The majority of the energy comes from fat, which accounts for 45.6g per 100g.
- UK front-of-pack colours. Based on UK front-of-pack labelling guidance, 100g of pumpkin seeds is rated ‘high’ (red) for fat and saturated fat. The amounts of sugars and salt are rated ‘low’ (green).
- Fibre content. The official UK food composition database does not currently provide a value for the dietary fibre content of pumpkin seeds.
Pumpkin Seeds macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 565 kcal 2,345 kJ |
28% | – |
| Protein | 24.4g | 49% | – |
| Fat | 45.6g | 65% | high |
| of which saturates | 7g | 35% | high |
| Carbohydrate | 15.2g | 6% | – |
| of which sugars | 1.1g | 1% | low |
| Fibre | n/a | – | – |
| Salt | 0.04g | 1% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in pumpkin seeds by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 3.7g | 85 | 2.3g | 6.8g |
| 30g | 7.3g | 170 | 4.6g | 13.7g |
| 50g | 12.2g | 282 | 7.6g | 22.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of pumpkin seeds for 20g or 30g of protein
- To consume 20g of protein from this source, you would need to eat an 82g portion of pumpkin seeds, which also contains 463 kcal and 37.4g of fat.
- For a larger 30g protein target, the required amount is 123g of seeds, providing 695 kcal and 56.1g of fat.
- A smaller 30g portion, often used as a snack or topping, delivers 7.3g of protein and 170 kcal.
How it compares with other nuts and seeds
With 24.4g of protein per 100g, pumpkin seeds are one of the highest-protein options in their category. They rank 2nd out of 14 nuts and seeds on this site, just behind peanuts (25.7g) but ahead of mixed nuts (23.8g) and almonds (21.2g). Their protein-per-calorie score is also strong, ranking 2nd in the group with 4.3g of protein per 100 kcal. This is comparable to peanuts (4.4g) and higher than almonds (3.8g). Overall, their protein content places them 23rd among all 137 foods analysed on the site, highlighting them as a significant protein source.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pumpkin Seeds | 24.4g | 565 | 4.3g |
| Mixed Nuts | 23.8g | 581 | 4.1g |
| Peanuts | 25.7g | 590 | 4.4g |
| Peanut Butter | 22.8g | 607 | 3.8g |
| Almonds | 21.2g | 554 | 3.8g |
Quick answers
How much protein is in a 30g serving of pumpkin seeds?
A 30g portion of pumpkin seeds contains 7.3g of protein, along with 170 kcal and 13.7g of fat.
Are pumpkin seeds high in protein compared to other seeds?
Yes, with 24.4g of protein per 100g, they are one of the highest-protein seeds, ranking 2nd in the nuts and seeds group on this site.
How many calories are in pumpkin seeds for the protein you get?
Pumpkin seeds have a high protein-to-calorie ratio for a seed, providing 4.3g of protein for every 100 kcal. However, reaching a 20g protein target requires 463 kcal.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.