Yes, pumpkin seeds (pepitas) deliver about 8–9 g of protein per 1 oz (28 g) serving, so they count as a protein-dense snack.
Smart eaters reach for pepitas when they want more protein without cooking meat. These flat green kernels pack more protein per bite than most snack seeds, plus minerals and fiber. Below is a clear look at how much protein you get per common portions, how that stacks up against nuts and other seeds, and quick ways to use them without effort.
Protein In Pumpkin Seeds: How High Is It?
Hulled, roasted, unsalted pepitas deliver about 8.5 g of protein per ounce (28 g). At 100 g, the total lands near 30–31 g. In plain terms: a small handful can beat an egg on protein while staying easy to snack on. The protein sits beside helpful magnesium, zinc, and iron, which many people fall short on.
Common Portions And Protein
Numbers below use hulled, roasted, unsalted kernels (pepitas). Values come from the same base entry so you can compare like with like.
| Portion (Pepitas) | Protein (g) | Calories |
|---|---|---|
| 1 oz (28 g) | 8.5 | 163 |
| 100 g | 31 | 582 |
| 1 cup (118 g) | 36 | 687 |
What Drives The Number
These kernels are protein-dense because the shell is removed. Whole seeds with shells bring more volume but less edible kernel per ounce. Salt, flavor dusts, and candy coatings can add sodium or sugar, yet the protein in the kernel stays near the same.
How This Was Measured
The figures above come from lab-based nutrient data from MyFoodData (USDA entry) for “roasted squash and pumpkin seed kernels, unsalted” and reflect a 28 g label serving. The per-100 g line is the same entry scaled by weight, which shows about 31% protein by weight. That makes pepitas a strong pick when you want more protein from plants.
Daily Needs: Where Pepitas Fit
An average adult target sits near 0.8 g per kg of body weight each day. A 70 kg person lands near 56 g. One ounce of pepitas supplies around 8–9 g toward that daily mark. Pair a handful with yogurt at breakfast, add a scoop to a lunch salad, and you meet a large share of the day without fuss.
Who Benefits Most
Active people, older adults, and anyone spacing protein across meals can use these seeds to hit steady targets. They chew fast, travel well, and work in both sweet and savory bowls.
How Much Is A Handy Serving?
Think in handfuls or scoops. A level ounce is about 28 g, close to a scant quarter cup of hulled kernels. If you use whole, in-shell seeds from a carving session, weigh the edible part after cracking. Kernels are what count toward protein.
Nutrition Beyond Protein
Protein draws the eye, yet pepitas also bring magnesium, phosphorus, zinc, copper, and iron. That mix pairs well with plant-based eating, where those minerals matter. They add fiber, which slows digestion and keeps you full. Sodium sits low when you buy unsalted bags; seasoned blends vary.
Amino Acids And Quality
Pepita protein includes all nine indispensable amino acids. Lysine runs lower than in beans, while methionine runs higher than in many legumes. Team them with lentils, chickpeas, or whole grains during the day and you get a neat balance without fuss.
Roasted Vs Raw Vs In-Shell
Roasted hulled kernels taste nutty and give the 8.5 g per ounce figure you saw above. Raw hulled kernels sit in the same ballpark. In-shell snacks bring crunch and take longer to eat; the edible kernel is the same. If a label lists only whole seed weight, the protein per ounce of the bag will look lower, since the shell adds weight but no protein.
How To Read A Label Fast
Look for “kernels,” “pepitas,” or “hulled.” Check the serving size line (often 28 g). Scan the protein row. If you see near 8–9 g, you have the classic pepita profile. If the bag shows 4–5 g per ounce, you are likely holding whole, in-shell seeds.
Ways To Use More Pepitas
Quick Adds
- Shower over salads, slaws, and grain bowls for bite and protein.
- Stir into oatmeal, yogurt, or cottage cheese with fruit and cinnamon.
- Blend into pesto in place of pine nuts.
- Toast in a pan with chili, lime, and a pinch of salt for a fast topper.
- Fold into pancake batter or muffin mix for a nutty edge.
Smart Pairings
Match pepitas with foods richer in lysine, such as beans or soy, and you round out the amino mix across the day. Toss them into black bean tacos, stir through lentil soup, or add to a tofu stir-fry. The taste works in both sweet and savory plates.
How Pepitas Compare With Other Snack Staples
Curious how this seed stacks up next to other bites? Here is a quick view using label-style portions. All lines use hulled kernels or standard edible parts.
| Food (1 oz Unless Shown) | Protein (g) | Notes |
|---|---|---|
| Pepitas (Hulled, Roasted) | 8.5 | High for a seed; handy in small scoops. |
| Almonds | 6 | Also brings crunch and vitamin E. |
| Sunflower Kernels | 5–6 | Similar use to pepitas in salads. |
| Hemp Hearts (3 Tbsp, 30 g) | 10 | Soft texture; blends into smoothies. |
| Chia Seeds | 4–5 | Gels in yogurt or pudding. |
| Peanuts | 7 | Legume, yet used like a nut. |
What The Numbers Tell You
Pepitas sit near the top of the seed group and match many nuts per ounce. Hemp hearts edge them on protein, yet pepitas win on crunch and price in many stores. Your plan can use both.
Protein Math You Can Apply
Here is a clean way to hit a solid intake target with small tweaks. Say you weigh 70 kg and aim near 56 g in a day. Two meals plus a snack can land there without stress:
- Morning: 200 g Greek yogurt (about 20 g) with 1 oz pepitas (+8–9 g).
- Midday: Lentil bowl (18–20 g) with a spoon of kernels (+4–5 g).
- Evening: Fish fillet or tofu steak (20–25 g) and a veg side.
That plan lands near the mark with steady intake across the day. Missed a meal? Add a second ounce of pepitas and you are back on track.
Prep And Roasting Guide
Pan Toast
Set a dry skillet over medium heat. Add a cup of kernels. Stir until edges brown and a nutty scent rises, 3–5 minutes. Toss with chili, smoked paprika, or cinnamon and a pinch of salt. Cool on a plate so they crisp.
Oven Method
Heat the oven to 160°C (320°F). Spread kernels on a sheet in a thin layer. Bake 10–14 minutes, shaking once. Pull when golden at the edges. For whole, in-shell seeds, extend to 18–22 minutes and season to taste.
Blend To A Spread
Drop warm kernels into a food processor with a little oil and a pinch of salt. Blend to a smooth spread. Use on toast, swirl into soup, or spoon onto roasted veg.
Label Traps And Smart Portions
Salt And Flavor Dusts
Some blends push sodium high. If you enjoy a salted bag, balance the rest of the day with lower-sodium picks. Unsalted bags leave room for your own spice mix.
Sugar Coatings
Candy shells, brittle shards, and honey glazes add fast carbs. For a sweet bite, warm kernels with cocoa and a dash of maple so the coat stays thin.
Cross-Contact
Shared lines with peanuts or tree nuts can happen in mixed snack plants. If that matters for you, pick bags with a clean statement and stick with brands that publish plant notes.
Two Handy Add-Ons
Crunchy Topping Blend
Mix equal parts pepitas, sunflower kernels, and chopped almonds. Add chili flakes and a spoon of olive oil. Bake on low heat until toasty. Keep a jar near the stove for quick finishes.
Method Notes And Limits
This guide uses lab data for hulled, roasted, unsalted kernels and plain math on listed serving sizes. Protein needs vary by body size and training load. Use body weight × 0.8 g/kg as a base, then adjust with a pro if you train hard or have a kidney plan in place.
Bottom Line For Shoppers
Pepitas deliver a tidy dose of protein per ounce, travel in any bag, and slip into meals without work. Keep a bag on hand, add a scoop to two meals per day, and your daily total gets simpler.