Every 100 kcal of pumpkin seeds brings 5.4 g of protein. On that measure it ranks 6th of the 27 seeds in this database and 445th of all 796 foods on the site. Measured by weight instead, its 30.2 g per 100 g ranks 6th in its group.
Around 22% of the calories in pumpkin seeds come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
By weight, fat outweighs protein in pumpkin seeds: 49 g of fat per 100 g against 30.2 g of protein, a ratio of 0.6 to 1.
Set against roasted cottonseed kernels, another seed entry in the database, a serving carries about 0.6 g less protein (roasted cottonseed kernels has 9.1 g per 1 oz).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by weight at 28 g, and it covers about 17% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of pumpkin seeds
Protein and calories in Pumpkin seeds for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
30.2 g
559 kcal
1 oz (serving used here)
28 g
8.5 g
157 kcal
1 cup
129 g
39 g
721 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in pumpkin seeds
The nine essential amino acids in Pumpkin seeds, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
2.42 g
0.68 g
80
lysine
1.24 g
0.35 g
41
valine
1.58 g
0.44 g
52
isoleucine
1.28 g
0.36 g
42
threonine
0.998 g
0.28 g
33
phenylalanine
1.73 g
0.48 g
57
methionine
0.603 g
0.17 g
20
histidine
0.78 g
0.22 g
26
tryptophan
0.576 g
0.16 g
19
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
30.2 g. The 1 oz serving used on this page weighs 28 g and so carries 8.5 g.
How much protein do you get per 100 calories of pumpkin seeds?
5.4 g. That figure divides its 30.2 g of protein per 100 g by its 559 kcal per 100 g, so it does not depend on serving size.
Is the protein in pumpkin seeds complete?
No. On its own, the protein in pumpkin seeds is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of pumpkin seeds?
About 17%. One 1 oz serving has 8.5 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #170556 (Seeds, pumpkin and squash seed kernels, dried), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.