Nuts and seeds
How much protein is in pumpkin seeds?
An ounce of roasted pumpkin seeds has about 8.4 g of protein.
That's 30 g of protein per 100 g, or 5.2 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 oz | 28 g | 8.4 g | 163 |
| 1 cup | 118 g | 35 g | 677 |
| 100 g | 100 g | 30 g | 574 |
How pumpkin seeds compares
Other nuts and seeds, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Hemp seedshulled | 32 g | 5.7 g |
| Peanutsdry-roasted, salted | 24 g | 4.2 g |
| Peanut buttersmooth, salted | 22 g | 3.7 g |
| Almondsraw | 21 g | 3.7 g |
| Pistachiosdry-roasted, salted | 21 g | 3.7 g |
| Chia seedsdried | 17 g | 3.4 g |
| Flaxseedground | 18 g | 3.4 g |
| Almond butterplain | 21 g | 3.4 g |
| Sunflower seedsdry-roasted kernels, salted | 19 g | 3.3 g |
| Tahinisesame paste | 17 g | 2.9 g |
| Cashewsdry-roasted, salted | 15 g | 2.7 g |
| Almond milkunsweetened | 0.4 g | 2.7 g |
| WalnutsEnglish | 15 g | 2.3 g |
| Pecanshalves | 9.2 g | 1.3 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. An ounce of roasted pumpkin seeds covers about 27% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Seeds, pumpkin and squash seed kernels, roasted, without salt", FDC ID 170557). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.