What are the health benefits?

It's rich in omega-3 and omega-6 fatty acids, great for heart health.

Can I use it for cooking?

Best used as a finishing oil; avoid high-heat cooking.

Yes, it adds a nutty flavor to salads!

Fat

Rich in healthy fats and antioxidants, perfect for dressing salads and drizzling.

W 100 g

884 kcal

1 tablespoon

132 kcal

(15 g)

Białko	Węglowodany	Tłuszcz
30 g / 100g	0 g / 100g	100 g / 100g

Where the calories come from

Protein 12% · Carbs 0% · Fat 88%

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

1 tablespoon (15 g, 132 kcal) is 7% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 tablespoon takes about 32 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Pumpkin Seed Oil is number 6 of 6 by calories per 100 g, lowest first. The similar foods average 480 kcal per 100 g.

Nutrition data updated June 13, 2026.

Porcja	Gramy	Kalorie
1 tablespoon	15 g	132 kcal
1 teaspoon	5 g	44 kcal

9/10

Use sparingly; a little goes a long way to enhance flavor and nutrition.

What are the health benefits?: It's rich in omega-3 and omega-6 fatty acids, great for heart health.
Can I use it for cooking?: Best used as a finishing oil; avoid high-heat cooking.
Is it suitable for salad dressings?: Yes, it adds a nutty flavor to salads!

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