Pumpkin Seeds (pepitas)
1oz (28g)Protein per 100g30.2g
Calories per 100g559
Fat per 100g49.1g
Carbs per 100g10.7g
Fiber per 100g6.0g
Leucine (per serving, est.)1900mg
Typical cost$$
Quality 0.6
lit_estimate, moderate-high quality
veganvegetariangluten-free
Why Pumpkin Seeds (pepitas) shows up in protein-forward diets
One of the highest protein-per-100g of any nut or seed, delivering about 8.5g protein in a realistic 28g serving — noticeably ahead of almonds or peanuts at the same portion size.
Serving-size math
A 1oz (28g) portion delivers 8.5g of protein and roughly 157 calories. Scaled per 100 calories, that works out to 5.4g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.
Prep tip
Toast at 300°F for 15-20 minutes if buying raw hulled pepitas — it meaningfully improves the flavor over eating them raw.
Best for
- snacking
- salad protein boost
Frequently asked
How much protein is in pumpkin seeds (pepitas)?
30.2g per 100g, or 8.5g per 1oz (28g).
Is pumpkin seeds (pepitas) a complete protein?
It's a moderate-quality protein source: lit_estimate, moderate-high quality.