Calories in roasted pumpkin seeds, shelled or whole
163 calories in an ounce of roasted kernels
An ounce of roasted pumpkin seed kernels, the seeds without their shells, has 163 calories. That ounce is 28.35 g.
An ounce of roasted whole seeds, shells included, has 126 calories. USDA counts 85 whole seeds in that ounce.
USDA FoodData Central. Seeds, pumpkin and squash seed kernels, roasted, without salt. USDA FoodData Central. Seeds, pumpkin and squash seeds, whole, roasted, without salt. Source checked September 29, 2026.
Ounces and cups, kernels or whole seeds
A cup of roasted kernels weighs 118 g and has 677 calories, and half a cup has 339. A cup of whole seeds weighs only 64 g and has 285 calories.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 oz roasted kernels | 28.35 g | 163 | 8.5 | 4.2 | 13.9 | 1.8 | 0.4 | 5.1 | 0 | USDA portion, 1 oz |
| 1 cup roasted kernels | 118 g | 677 | 35.2 | 17.4 | 57.9 | 7.7 | 1.5 | 21.2 | 0 | USDA portion, 1 cup |
| Half a cup of roasted kernels | 59 g | 339 | 17.6 | 8.7 | 28.9 | 3.8 | 0.8 | 10.6 | 0 | Half a cup, computed from USDA's 1 cup |
| 1 oz roasted whole seeds | 28.35 g | 126 | 5.3 | 15.2 | 5.5 | 5.2 | Not reported | 5.1 | Not reported | USDA portion, 1 oz, 85 seeds |
| 1 cup roasted whole seeds | 64 g | 285 | 11.9 | 34.4 | 12.4 | 11.8 | Not reported | 11.5 | Not reported | USDA portion, 1 cup |
| 1 oz dried kernels | 28.35 g | 158 | 8.6 | 3 | 13.9 | 1.7 | 0.4 | 2 | 0 | USDA portion, 1 oz |
USDA FoodData Central. Seeds, pumpkin and squash seed kernels, roasted, without salt. USDA FoodData Central. Seeds, pumpkin and squash seeds, whole, roasted, without salt. USDA FoodData Central. Seeds, pumpkin and squash seed kernels, dried. Source checked September 29, 2026.
Protein and fat in an ounce of kernels
An ounce of roasted kernels has 13.9 g of fat, 8.5 g of protein and 4.2 g of carbs, with 1.8 g of fiber.
Mixing them into trail mix? Almonds, pistachios and peanut butter each have a page, and the calorie references cover other snacks.
| Nutrient | 1 oz roasted kernels | Per 100 g |
|---|---|---|
| Calories | 163 kcal | 574 kcal |
| Protein | 8.5 g | 29.8 g |
| Carbs | 4.2 g | 14.7 g |
| Fat | 13.9 g | 49 g |
| Fiber | 1.8 g | 6.5 g |
| Sugar | 0.4 g | 1.3 g |
| Sodium | 5.1 mg | 18 mg |
USDA FoodData Central. Seeds, pumpkin and squash seed kernels, roasted, without salt. Source checked September 29, 2026.
Roasted or dried, kernels or whole
Dried kernels have 559 calories per 100 g and roasted kernels have 574. By the ounce that's 158 against 163.
Roasted whole seeds have 446 calories and 18.4 g of fiber per 100 g, against 6.5 g of fiber in roasted kernels. USDA's whole-seed record has no sugar value. Both roasted records here are the versions without salt.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Roasted kernels without salt | 100 g | 574 | 29.8 | 14.7 | 49 | 6.5 | 1.3 | 18 | 0 |
| Dried kernels | 100 g | 559 | 30.2 | 10.7 | 49 | 6 | 1.4 | 7 | 0 |
| Roasted whole seeds without salt | 100 g | 446 | 18.6 | 53.8 | 19.4 | 18.4 | Not reported | 18 | Not reported |
USDA FoodData Central. Seeds, pumpkin and squash seed kernels, roasted, without salt. USDA FoodData Central. Seeds, pumpkin and squash seed kernels, dried. USDA FoodData Central. Seeds, pumpkin and squash seeds, whole, roasted, without salt. Source checked September 29, 2026.
Pour the seeds onto the scale
Pour your seeds onto the scale and enter the grams. The calculator uses roasted kernels. For whole seeds in the shell, use the comparison above.
Sprinkled some on a salad or yogurt? Tell TrueCal roughly how much and review the estimate.
28.35 g has about 163 calories.
USDA FoodData Central. Seeds, pumpkin and squash seed kernels, roasted, without salt. Source checked September 29, 2026.
Are roasted pumpkin seeds higher in calories than dried ones?
A little. USDA's roasted kernels have 574 calories per 100 g and its dried kernels have 559. An ounce of each comes to 163 and 158.
USDA FoodData Central. Seeds, pumpkin and squash seed kernels, roasted, without salt. USDA FoodData Central. Seeds, pumpkin and squash seed kernels, dried. Source checked September 29, 2026.
How much fiber is in pumpkin seeds?
An ounce of roasted kernels has 1.8 g of fiber. An ounce of roasted whole seeds has 5.2 g.
USDA FoodData Central. Seeds, pumpkin and squash seed kernels, roasted, without salt. USDA FoodData Central. Seeds, pumpkin and squash seeds, whole, roasted, without salt. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Seeds, pumpkin and squash seed kernels, roasted, without salt. USDA FoodData Central. Seeds, pumpkin and squash seed kernels, dried. USDA FoodData Central. Seeds, pumpkin and squash seeds, whole, roasted, without salt. Source checked September 29, 2026.