Calories in 4 Oz of Pumpkin Seeds
4 oz of pumpkin seeds (113 g) has 651 calories. That is 33% of a 2,000 calorie diet.
The calories come from 34 g of protein, 56 g of fat and 17 g of carbohydrates, a split of 19% protein, 71% fat and 9% carbs. For comparison, 3 oz of pumpkin seeds has 488 and 6 oz of pumpkin seeds has 976 calories. Burning 651 calories takes about 116 minutes of brisk walking or 52 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.
Pumpkin Seeds Calorie Calculator
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Pumpkin Seeds calories by serving size
Common amounts of pumpkin seeds with calories and macros. Tap a row for its full nutrition page.
Pumpkin Seeds vs similar foods
Calories per 100 g compared with other nuts and seeds.
Pumpkin Seeds: common questions
How many calories are in 4 oz of pumpkin seeds?
4 oz of pumpkin seeds weighs about 113 g and has 651 calories.
How much protein is in 4 oz of pumpkin seeds?
4 oz of pumpkin seeds has 34 g of protein, which is 68% of the 50 g Daily Value.
How many carbs are in 4 oz of pumpkin seeds?
4 oz of pumpkin seeds has 17 g of carbohydrates, including 7.4 g of fiber and 1.5 g of sugars.
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Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2707581. Original description: Pumpkin seeds, unsalted. Portion weights are USDA household measures.