What does 100 calories of pumpkin seeds (whole, roasted) look like?

100 calories =67 seeds22 g · 0.8 oz

High calorie density4.46 kcal/g

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Each 🎃 = one seed (~0.3 g). The last icon shows a part of one.

Food volume for 100 kcal

Whole roasted pumpkin seeds (with the shell) give you more volume per calorie than the green hulled kernels.

Pumpkin seeds (whole, roasted): 50 to 500 calories

Calories	Grams	Ounces	Seeds
50 kcal	11 g	0.4 oz	34
100 kcal	22 g	0.8 oz	67
200 kcal	45 g	1.6 oz	134
300 kcal	67 g	2.4 oz	201
500 kcal	112 g	4.0 oz	336

What's in 100 calories of pumpkin seeds (whole, roasted)

4.2 gprotein

12.0 gcarbs

4.3 gfat

4.1 gfiber

Protein 16% Carbs 46% Fat 38% of calories

Want more food for the same 100 calories?

These give you at least 2½ times more volume than pumpkin seeds (whole, roasted):

Sauerkraut100 kcal = 3¾ cups 526 g18.6 oz Romaine lettuce100 kcal = 13 cups (shredded) 588 g20.7 oz Asparagus100 kcal = 31 spears 500 g17.6 oz Spinach (raw)100 kcal = 14 cups 435 g15.3 oz

Compare with other nuts & seeds

Food	100 kcal is	Grams
🎃 Pumpkin seeds (whole, roasted)	67 seeds	22 g
🥜 Trail mix	¾ oz	22 g
⚫ Chia seeds	¾ oz	21 g
🟤 Flaxseed (ground)	2⅔ tablespoons	19 g
🟢 Hemp seeds	1¾ tablespoons	18 g
🥜 Pistachios	25 pistachios	18 g
⚪ Sesame seeds	2 tablespoons	18 g
🥜 Cashews	17 g	17 g
🌰 Almonds	14 almonds	17 g
🌻 Sunflower seeds (kernels)	17 g	17 g
🥜 Peanuts	17 peanuts	17 g
🥜 Mixed nuts (dry roasted)	½ oz	16 g
🌰 Hazelnuts	12 hazelnuts	16 g

See all nuts & seeds →

Questions

How much is 100 calories of pumpkin seeds (whole, roasted)?

100 calories of pumpkin seeds (whole, roasted) is about 22 g (0.8 oz), or roughly 67 seeds.

How many calories are in 100 g of pumpkin seeds (whole, roasted)?

446 calories per 100 g, according to USDA FoodData Central.

Are pumpkin seeds good for weight loss?

High calorie density (4.46 kcal per gram). Small portions add up fast. Measuring matters most for foods like this. 100 calories also gives you 4.2 g of protein and 4.1 g of fiber.

How many calories are in one seed?

About 1.5 calories.

How many seeds is 200 calories?

About 134 (45 g).

Free printable

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Source: USDA FoodData Central, "Seeds, pumpkin and squash seeds, whole, roasted, without salt" (FDC ID 170188). Grams for 100 kcal = 100 ÷ calories per gram. Unit weight: USDA: 1 oz (85 seeds) = 28.35 g. Real portions vary by size, variety and preparation. Updated 2026-10-23.