Protein content
A 1 oz serving of whole roasted pumpkin seeds contains 5.2 g of protein - a moderate source of protein, about 10% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1 oz (28 g) |
|---|---|
| Protein per serving | 5.2 g |
| Protein per 100 g | 18.6 g |
| Calories per serving | 125 kcal |
| Protein density | 17% of calories |
| Share of 50 g Daily Value | 10% |
| Protein quality | Incomplete protein |
| Category | Seeds |
| Food type | Whole food |
| USDA record | FoodData Central #170188 |
A typical 1 oz serving of whole roasted pumpkin seeds contains 5.2 grams of protein (18.6 g per 100 g), which makes it a moderate source of protein. That covers roughly 10% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 17% of the calories in whole roasted pumpkin seeds come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 27 seeds in the database, whole roasted pumpkin seeds ranks 17th by protein per serving, and 480th out of all 796 foods on the site. Set against sesame seed kernels, another seed entry in the database, a serving carries about 0.5 g less protein (sesame seed kernels has 5.7 g per 1 oz).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by weight at 28 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Roasted in the shell, so the edible weight includes a lot of hull - kernels are denser in protein.
Source: USDA FoodData Central #170188 - "Seeds, pumpkin and squash seeds, whole, roasted, without salt" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Whole roasted pumpkin seeds has 18.6 g of protein per 100 g. A typical 1 oz serving (28 g) provides 5.2 g.
No. Whole roasted pumpkin seeds is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 oz serving of whole roasted pumpkin seeds contains 5.2 g of protein, about 10% of the 50 g reference Daily Value.
Whole roasted pumpkin seeds is a moderate source of protein, and about 17% of its calories come from protein, which makes it more of an energy food than a protein food. Set against sesame seed kernels, another seed entry in the database, a serving carries about 0.5 g less protein (sesame seed kernels has 5.7 g per 1 oz).
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