How much protein is in Pumpkin Seeds?

Pumpkin Seeds contains 30.23g of protein per 100g serving. This makes it an excellent source of protein.

Is Pumpkin Seeds a complete protein?

Pumpkin Seeds is an incomplete protein, meaning it lacks one or more essential amino acids. To get complete protein from plant sources, combine it with complementary foods like grains, nuts, or other legumes.

What are the macros and nutrition facts for Pumpkin Seeds?

Per 100g serving, Pumpkin Seeds contains 559 calories, 30.23g protein, 49.05g fat, and 10.71g carbohydrates.

How can I use Pumpkin Seeds as a protein source?

Pumpkin Seeds provides 30.23g of plant-based protein per 100g. For optimal nutrition, pair it with grains or other complementary proteins to ensure you get all essential amino acids.

Plant Source

May lack some essential amino acids. Good to pair with variety.

Pumpkin Seeds

Pumpkin Seeds (Processed) contains 30.2g of protein per 100g, with 49.0g fat, 10.7g carbohydrates, and 559 calories. This makes it an excellent protein source. Source: USDA FoodData Central.

USDA FoodData Central #170556 · Data as of Jan 2026 · All values per 100g

Seeds, pumpkin and squash seed kernels, dried

High ProteinHigh FiberLow SugarNutrient Dense

Nutrition facts per 100g for Pumpkin Seeds (Source: USDA FoodData Central)
Nutrient	Amount per 100g
Protein	30.2 g
Calories	559 kcal
Total fat	49.0 g
Carbohydrates	10.7 g
Saturated fat	8.659 g
Cholesterol	0 mg
Fiber	6 g
Sugars	1.4 g
Sodium	7 mg
Potassium	809 mg

How protein-efficient is Pumpkin Seeds?

Protein Energy

Moderate

22%

of calories from protein

Moderate. You're getting protein, but also plenty of carbs or fats.

Fat Ratio

0.5

grams protein per 1g fat

High Fat. Contains nearly twice as much fat as protein.

Calories for 30g

555

calories

Pricey. You have to eat 555 calories just to get your protein.

What is the fat, cholesterol and electrolyte profile?

Heart Health

Limit Intake

"High in saturated fat."

Saturated Fat (Limit)8.659g / 20g*

Cholesterol (Limit)0mg / 300mg*

Healthy Fats (Mono + Poly)37.2g / ~60g*

Beneficial fats. High source!

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Muscle & Electrolytes

Good for Recovery

Sodium

7mg

Electrolyte

Potassium

HIGH

809mg

Electrolyte

Magnesium

592mg

Recovery

Iron

8.82mg

Energy

*Electrolytes support hydration and muscle contraction.

Similar High-Protein Foods

Hemp Seed

Very similar protein content

31.6g

Almond Flour

Compare Pumpkin Seeds

See how Pumpkin Seeds stacks up against other protein sources

vsSesame Seeds

17.7g

Source: USDA FoodData Central

Verified: 2026-01-05

View Official USDA Record