Are pumpkin seeds nutritious?

Yes, they are packed with protein, healthy fats, and essential vitamins.

Can I eat them on a diet?

Absolutely, in moderation, they can be a nutritious snack option.

They are tossed with a mixture of sweet and spicy seasonings prior to roasting.

Snack

These crunchy pumpkin seeds are coated in a delightful blend of sweet and spicy seasonings, making them a perfect healthy snack.

Per 100 g

563 kcal

1 ounce

158 kcal

(28 g)

Protein	Carbs	Fat
30 g / 100g	8 g / 100g	49 g / 100g

Where the calories come from

Protein 20% · Carbs 6% · Fat 74%

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

1 ounce (28 g, 158 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 ounce takes about 39 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Sweet and Spicy Pumpkin Seeds is number 6 of 6 by calories per 100 g, lowest first. The similar foods average 224 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Angry Potato Wedges	120	2.5 g
Bruschetta with Tomato and Basil	120	3 g
Roasted Tomato Bruschetta	130	4 g
Honey Mustard Chicken Wrap	250	20 g
Truffle Oil Popcorn	500	6 g
Sweet and Spicy Pumpkin Seeds	563	30 g

Nutrition data updated June 14, 2026.

8/10

Are pumpkin seeds nutritious?: Yes, they are packed with protein, healthy fats, and essential vitamins.
Can I eat them on a diet?: Absolutely, in moderation, they can be a nutritious snack option.
How are these pumpkin seeds flavored?: They are tossed with a mixture of sweet and spicy seasonings prior to roasting.

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