How many calories are in a tablespoon full of pumpkin seeds?: A Nutritional Breakdown

November 7, 2025 •

3 min read

According to Michigan State University Extension, a single tablespoon of shelled pumpkin seeds contains approximately 47 calories. Knowing precisely how many calories are in a tablespoon full of pumpkin seeds? helps you track your intake and harness the nutritional power of this versatile snack for your dietary needs.

Quick Summary

A tablespoon of shelled pumpkin seeds contains about 47 calories, alongside healthy fats, protein, fiber, magnesium, and zinc. This article explores the full nutritional profile, compares it to other seeds, and provides ideas for adding this nutrient-dense food into your daily diet for various health benefits.

Key Points

Calorie Count: A tablespoon of raw, shelled pumpkin seeds contains approximately 45-47 calories, mainly from healthy fats and protein.
Nutrient-Rich Profile: Pumpkin seeds are packed with essential nutrients, including significant levels of magnesium, zinc, iron, and potassium.
Heart-Healthy Fats: The seeds contain beneficial unsaturated fats, including omega-3 and omega-6 fatty acids, which can support heart health.
Supports Weight Management: High in protein and fiber, pumpkin seeds promote satiety and help manage appetite, aiding in weight control when consumed in moderation.
Versatile Ingredient: Pumpkin seeds can be incorporated into your diet in numerous ways, such as in salads, smoothies, baked goods, or enjoyed as a standalone snack.

Unpacking the Calorie Count of Pumpkin Seeds

A tablespoon of raw, shelled pumpkin seeds, also known as pepitas, typically contains around 47 calories, based on an average weight of about 10 grams per tablespoon. These calories primarily come from healthy fats and protein, contributing to a feeling of fullness. The calorie count can vary slightly depending on preparation, such as roasting, but the overall nutritional value remains largely similar. For those monitoring calorie intake, moderation is important due to their energy density.

A 10-gram serving (roughly one tablespoon) of shelled seeds provides approximately:

Calories: 45–47 kcal
Protein: 2g
Fat: 4g
Carbohydrates: 1–1.5g
Fiber: 0.5–1g

Beyond the Calories: A Nutrient-Dense Powerhouse

Pumpkin seeds offer a wealth of nutrients beyond their calorie content, supporting various bodily functions.

Essential Vitamins and Minerals

They are a good source of essential minerals such as magnesium, vital for over 300 bodily processes. Zinc is also abundant, playing a role in immune function and cell growth. Pumpkin seeds also provide iron, necessary for oxygen transport, and potassium, important for fluid balance.

Heart-Healthy Fats and Protein

The fats in pumpkin seeds are primarily unsaturated, including omega-3 and omega-6 fatty acids, which can benefit heart health by potentially reducing bad cholesterol and inflammation. The protein content contributes to muscle repair and satiety.

Fiber and Antioxidants

Pumpkin seeds contain fiber, which supports digestion, helps with satiety, and can aid in regulating blood sugar. They also possess antioxidants like vitamin E and carotenoids that help protect cells from damage and may reduce inflammation.

Pumpkin Seeds vs. Other Common Seeds

Comparing pumpkin seeds to other common seeds highlights their nutritional value. Here's a look at the approximate nutritional profile for a one-tablespoon serving:


Nutrient	Pumpkin Seeds (Shelled)	Chia Seeds	Flax Seeds (Whole)	Hemp Seeds	Sunflower Seeds
Calories	47 kcal	60 kcal	55 kcal	57 kcal	51 kcal
Protein	2 g	3 g	1.28 g	3 g	2 g
Fat	4 g	3 g	4.35 g	4 g	4.5 g
Carbs	1.5 g	5 g	2.95 g	1 g	2 g
Fiber	1 g	5 g	2.85 g	1 g	1 g
Omega-3s	Low	High	High	Good Source	Low
Magnesium	Excellent	Good	Good	Good	Good

Note: Nutritional information can vary slightly by brand and preparation.

Incorporating Pumpkin Seeds into Your Diet

Pumpkin seeds are easy to add to various meals and snacks.

Snack on them: Enjoy raw or roasted seeds, choosing unsalted options to control sodium intake.
Sprinkle on salads: Add a crunchy texture and nutrients to salads.
Blend into smoothies: Enhance smoothies with protein and healthy fats.
Top your breakfast: Sprinkle on oatmeal, yogurt, or cottage cheese.
Mix into baked goods: Incorporate into bread, muffins, or cookies.
Create pumpkin seed butter: Blend roasted seeds for a nut-free spread.
Garnish soups: Use toasted seeds as a finishing touch.

For more detailed health benefits and recipes, check out this guide from onceuponapumpkinrd.com.

Conclusion

A tablespoon of pumpkin seeds contains approximately 45-47 calories, but their significant nutritional value is even more noteworthy. They are a good source of healthy fats, protein, fiber, and important minerals like magnesium and zinc. Including pumpkin seeds in moderation within a balanced diet can support heart health, aid sleep, and boost immune function. Portion control is key, particularly for weight management goals.

Frequently Asked Questions

Roasting can cause a minimal loss of certain heat-sensitive nutrients, but the overall nutritional profile of pumpkin seeds remains largely intact. Some studies even suggest roasting enhances the antioxidant capacity.

Yes, pepitas are a specific type of pumpkin seed. They are the hull-free (shell-less) seeds, which are typically green, flat, and smaller than regular pumpkin seeds.

Yes, pumpkin seeds can support weight loss. Their high fiber and protein content promotes a feeling of fullness, which can reduce overall calorie intake. However, they are calorie-dense, so moderation is essential.

Yes, incorporating pumpkin seeds into your daily diet is generally beneficial. As with any food, consume them in moderation to avoid excessive calorie intake and potential digestive issues from too much fiber.

You can add pumpkin seeds by sprinkling them on salads or soups, mixing them into yogurt or oatmeal, blending them into smoothies, or eating them roasted as a snack. They also work well in homemade granola and baked goods.

Yes, pumpkin seeds are a natural source of tryptophan, an amino acid that the body converts into serotonin and melatonin, which are hormones that regulate mood and sleep.

Both raw and roasted pumpkin seeds are nutritious. Raw seeds may retain more heat-sensitive vitamins, but dry-roasting can enhance their antioxidant properties. The best choice depends on personal preference and how they fit into your meal.