How much protein is in 100g of pumpkin seeds?
30g of protein, with 559 calories.
How Much Protein Is in Pumpkin seeds?
Pumpkin seeds has 30g of protein per 100g and 559 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in pumpkin seeds
Pumpkin seeds contains 30g of protein per 100g, alongside 559 calories. That works out to 5.4g of protein per 100 calories, which is a low protein density — this is not primarily a protein food.
A typical portion — 1 oz / handful, about 28g — gives roughly 8.4g of protein and 157 calories.
To reach 30g of protein from pumpkin seeds alone you would need about 100g.
Pumpkin seeds compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🌿 Hemp seeds | 31g | 553 |
| 🎃 Pumpkin seeds | 30g | 559 |
| 🍉 Watermelon seeds (dried) | 28g | 557 |
| 🥜 Peanuts | 26g | 567 |
| 🥜 Peanut butter | 25g | 588 |
| 🌰 Almonds | 21g | 579 |
| 🌻 Sunflower seeds | 21g | 584 |
| 🥜 Almond butter | 21g | 614 |
Per 100g.
Using pumpkin seeds to hit a protein target
- Protein per 100g: 30g. Calories per 100g: 559. Quality: incomplete protein.
- One of the highest-protein seeds.
- A pumpkin seeds portion can anchor a meal on its own — build the rest of the plate around it.
- Log it in the Protein Calendar and the daily total updates automatically.
Turn this into dinner
Hunter Chef builds a recipe around the protein target you pick, with macros calculated from the real ingredients.
Open Hunter ChefCommon questions
How much pumpkin seeds do I need for 30g of protein?
About 100g of pumpkin seeds provides 30g of protein.
Is pumpkin seeds a good protein source?
Yes. At 30g per 100g it is a strong protein source, and it is a incomplete protein.
Keep reading
Protein in hemp seeds31g per 100g, 553 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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