Calories in 3 Oz of Raw Pumpkin Seeds

3 oz of raw pumpkin seeds (85 g) has 472 calories. That is 24% of a 2,000 calorie diet.

The calories come from 25 g of protein, 34 g of fat and 16 g of carbohydrates, a split of 22% protein, 65% fat and 13% carbs. For comparison, 2 oz of raw pumpkin seeds has 314 and 4 oz of raw pumpkin seeds has 629 calories. Burning 472 calories takes about 84 minutes of brisk walking or 38 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Raw Pumpkin Seeds Calorie Calculator

AmountUnit

472cal

in 3 oz of raw pumpkin seeds (85 g)

Protein25 g22% of calories

Fat34 g65% of calories

Carbs16 g13% of calories

24% of a 2,000 calorie day

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Raw Pumpkin Seeds calories by serving size

Common amounts of raw pumpkin seeds with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	277	15 g	20 g	9.3 g
3 oz	85 g	472	25 g	34 g	16 g
100g	100 g	555	30 g	40 g	19 g
4 oz	113 g	629	34 g	45 g	21 g
200g	200 g	1109	60 g	80 g	37 g

Raw Pumpkin Seeds vs similar foods

Calories per 100 g compared with other nuts and seeds.

Mixed Seeds580

Pumpkin Seeds574

Salted Pumpkin Seeds567

Flavored Sunflower Seeds567

Raw Pumpkin Seeds555

Hulled Hemp Seed553

Flax Seeds545

Raw Pumpkin Seeds: common questions

How many calories are in 3 oz of raw pumpkin seeds?

3 oz of raw pumpkin seeds weighs about 85 g and has 472 calories.

How much protein is in 3 oz of raw pumpkin seeds?

3 oz of raw pumpkin seeds has 25 g of protein, which is 51% of the 50 g Daily Value.

How many carbs are in 3 oz of raw pumpkin seeds?

3 oz of raw pumpkin seeds has 16 g of carbohydrates, including 4.3 g of fiber.

More about raw pumpkin seeds

Calories by amount

100g 200g 4 oz

Amount for a target

100 calories 200 calories 300 calories 500 calories 20 g protein 30 g protein 40 g protein

Source: USDA FoodData Central, Foundation Foods. FDC ID 2515380. Original description: Seeds, pumpkin seeds (pepitas), raw. Portion weights are USDA household measures.