Are pumpkin seeds healthy?

Yes, they are high in magnesium and antioxidants.

Can they be eaten raw?

Yes, they can be enjoyed raw or roasted.

They support heart health and improve sleep quality.

Snacks

Nutty and crunchy seeds that are rich in nutrients and flavor.

Per 100 g

559 kcal

1 oz

151 kcal

(28 g)

Protein	Carbs	Fat
30 g / 100g	11 g / 100g	49 g / 100g

Where the calories come from

Protein 20% · Carbs 7% · Fat 73%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 oz (28 g, 151 kcal) is 8% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 oz takes about 37 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Pumpkin Seeds is number 6 of 6 by calories per 100 g, lowest first. The similar foods average 350 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Coconut Banana Energy Bites	150	3 g
Savory Potato Waffles	250	3 g
Chocolate Hazelnut Energy Bites	450	10 g
Cinnamon Almond Granola	450	10 g
Pineapple Coconut Granola	450	8 g
Pumpkin Seeds	559	30 g

Nutrition data updated June 12, 2026.

8/10

Great as a snack; ensure portion control due to high calorie density.

Are pumpkin seeds healthy?: Yes, they are high in magnesium and antioxidants.
Can they be eaten raw?: Yes, they can be enjoyed raw or roasted.
What are the benefits of eating them?: They support heart health and improve sleep quality.

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