Nuts & seeds
Pumpkin Seeds
Pumpkin seeds are green kernels with a nutty flavor, eaten roasted or raw. They're used in salads, baking, and as a garnish for various dishes.
559 kcal per 100 g
Nutrition per 100 g
559 kcal
| Protein | 30.2 g |
|---|---|
| Fat | 49 g |
| Carbs | 10.7 g |
| Fiber | 6 g |
Source: USDA FoodData Central, 2026-09-21. Per 100 g dried product (per USDA FDC).
How many grams in a measure
Approximate weights of common measures. The exact figure depends on the product and how it is packed.
- 200 ml cup 109 g
- 250 ml cup 136.2 g
- tablespoon (15 ml) 8.2 g
- teaspoon (5 ml) 2.7 g
- 0.5 l jar 272.5 g
Good to know: Pumpkin Seeds
Come closer, let me tell you about pumpkin seeds. In the shell they are flat and cream-white, with a raised rim running around the edge. Crack one open and under that tough hull sits an oil-rich kernel, wrapped in a thin green membrane that clings to your fingers. Once you've shelled it, taste one. It should be sweet and clean. If it's bitter, stop — something's off, and the rest of the batch deserves a check too.
Choose them by smell first. Raw kernels smell mild and nutty. Rancid ones smell like old paint or wet cardboard — walk away. Look at color too: you want a clean, even kernel, plump and dry, not shriveled or spotted.
Some people say pumpkin seeds are a light snack, nothing serious, eat a handful and forget it. No! A hundred grams gives you 559 kcal, and 49 grams of that is fat. This is not celery. Treat them as a handful, not a bowl.
That misconception leads to a common mistake — people toast a whole tray "just to have on hand," then eat them like popcorn during a movie, mindlessly, cup after cup. Toast only what you will eat today. Keep the rest unshelled, somewhere cool and dark. Respect the seed, and it will respect your pan.
Questions and answers
How many grams of pumpkin seeds are in a 200 ml cup?
200 ml cup of pumpkin seeds weighs about 109 g.
How many grams of pumpkin seeds are in a 250 ml cup?
250 ml cup of pumpkin seeds weighs about 136.2 g.
How many grams of pumpkin seeds are in a tablespoon (15 ml)?
tablespoon (15 ml) of pumpkin seeds weighs about 8.2 g.
How many grams of pumpkin seeds are in a teaspoon (5 ml)?
teaspoon (5 ml) of pumpkin seeds weighs about 2.7 g.
How many grams of pumpkin seeds are in a 0.5 l jar?
0.5 l jar of pumpkin seeds weighs about 272.5 g.
