Calories & Fat in Raw Pumpkin Seeds

Pumpkin seeds are a healthy fat, rich in antioxidants and omega-3 fatty acids. While the seeds may not be low in calories, they may help relieve arthritis symptoms, according to MedlinePlus. Pumpkin seeds also are a source of magnesium, vital to maintaining healthy blood pressure.

Calories

One cup of dried pumpkin seeds has about 747 calories, according to FatSecret, a calorie-counting service of the U.S. Department of Agriculture. A more acceptable serving size, however, is 1 oz. that contains closer to 153 calories.

Fat

That same cup of seeds has close to 63 g of fat, while the ounce has 13 g. Of the 13 g of fat in the 1-oz. serving size, about 2.5 g come from saturated fats, 6 g are from polyunsaturated fat and about 4.5 g are from monosaturated fat.

Fiber

Pumpkin seeds are a source of fiber as well. Of the 5 g of carbohydrates in 1 oz., nearly 4 g come from dietary fiber.

Nutrients

Additional nutrients include nearly 7 g of protein and 229 mg of potassium. Pumpkin seeds have no cholesterol.

References

• Office of Research Services at the National Institutes of Health: Eight Foods that Lower Blood Pressure
• MedlinePlus: Arthritis
• National Digestive Diseases Information Clearinghouse: Diverticulosis and Diverticulitis