Calories in 3 Oz of Roasted Pumpkin and Squash Seed Kernel

3 oz of roasted pumpkin and squash seed kernel (85 g) has 488 calories. That is 24% of a 2,000 calorie diet.

The calories come from 25 g of protein, 42 g of fat and 13 g of carbohydrates, a split of 19% protein, 71% fat and 9% carbs. For comparison, 2 oz of roasted pumpkin and squash seed kernel has 325 and 4 oz of roasted pumpkin and squash seed kernel has 651 calories. Burning 488 calories takes about 87 minutes of brisk walking or 39 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Roasted Pumpkin and Squash Seed Kernel Calorie Calculator

AmountUnit

488cal

in 3 oz of roasted pumpkin and squash seed kernel (85 g)

Protein25 g19% of calories

Fat42 g71% of calories

Carbs13 g9% of calories

24% of a 2,000 calorie day

Your meal

Add portions from any food page to build a meal total. It stays in this browser.

Roasted Pumpkin and Squash Seed Kernel calories by serving size

Common amounts of roasted pumpkin and squash seed kernel with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	287	15 g	25 g	7.4 g
1/2 cup	59 g	339	18 g	29 g	8.7 g
3 oz	85 g	488	25 g	42 g	13 g
100g	100 g	574	30 g	49 g	15 g
4 oz	113 g	651	34 g	56 g	17 g
1 cup	118 g	677	35 g	58 g	17 g
200g	200 g	1148	60 g	98 g	29 g

Roasted Pumpkin and Squash Seed Kernel vs similar foods

Calories per 100 g compared with other nuts and seeds.

Oil Roasted Sunflower Seed Kernel592

Dried Sunflower Seed Kernel584

Dry Roasted Sunflower Seed Kernel582

Roasted Pumpkin and Squash Seed Kernel574

Toasted Sesame Seed Kernel567

Dried Pumpkin and Squash Seed Kernel559

Dried Watermelon Seed Kernel557

Roasted Pumpkin and Squash Seed Kernel: common questions

How many calories are in 3 oz of roasted pumpkin and squash seed kernel?

3 oz of roasted pumpkin and squash seed kernel weighs about 85 g and has 488 calories.

How much protein is in 3 oz of roasted pumpkin and squash seed kernel?

3 oz of roasted pumpkin and squash seed kernel has 25 g of protein, which is 51% of the 50 g Daily Value.

How many carbs are in 3 oz of roasted pumpkin and squash seed kernel?

3 oz of roasted pumpkin and squash seed kernel has 13 g of carbohydrates, including 5.5 g of fiber and 1.1 g of sugars.

How much roasted pumpkin and squash seed kernel is 100 calories?

100 calories of roasted pumpkin and squash seed kernel is 17 g, about 1/4 cup of roasted pumpkin and squash seed kernel.

More about roasted pumpkin and squash seed kernel

Source: USDA FoodData Central, SR Legacy. FDC ID 170557. Original description: Seeds, pumpkin and squash seed kernels, roasted, without salt. Portion weights are USDA household measures.