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Pumpkin seeds for Kids & Teens
30g protein per 100g · Incomplete
Fits in moderation
Growing bodies need consistent protein from familiar, palatable sources. Aim for 1.0–1.2g per kg from dairy, eggs, lean meat, fish, and legumes.
The numbers
Per 100g
30g
559 kcal
Daily target (70kg)
~77g
protein per day
Per 1 oz / handful
8g
157 kcal per serving
Servings/day to hit target
10×
~1570 kcal from this food
Why it works for kids & teens
For kids and growing teens, look for mild flavors, complete protein, low mercury, kid-friendly textures. Pumpkin seeds isn't a top pick — one of the highest-protein seeds.
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