Are pumpkin seeds healthy?

Yes, they are high in magnesium and protein, making them a great snack.

How can I use pumpkin seed snack mix?

Add it to salads, yogurt, or enjoy it on its own.

In moderation, it's a healthy snack option that provides satiety.

Snack

A crunchy mix featuring roasted pumpkin seeds and dried fruit.

Per 100 g

300 kcal

1 oz

170 kcal

(28 g)

Protein	Carbs	Fat
18 g / 100g	30 g / 100g	15 g / 100g

Where the calories come from

Protein 22% · Carbs 37% · Fat 41%

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

1 oz (28 g, 170 kcal) is 9% 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 41 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Pumpkin Seed Snack Mix is number 5 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
Pumpkin Seed Snack Mix	300	18 g
Truffle Oil Popcorn	500	6 g

Nutrition data updated June 12, 2026.

Serving	Grams	Calories
1 oz	28 g	170 kcal
100g	100 g	300 kcal

8/10

Provides protein and healthy fats, but portion control is key for weight loss.

Are pumpkin seeds healthy?: Yes, they are high in magnesium and protein, making them a great snack.
How can I use pumpkin seed snack mix?: Add it to salads, yogurt, or enjoy it on its own.
Is this snack good for weight loss?: In moderation, it's a healthy snack option that provides satiety.

Scan any meal with the app and get instant calorie and macro estimates.