Protein rank and density: whole roasted pumpkin seeds
Every 100 kcal of whole roasted pumpkin seeds brings 4.2 g of protein. On that measure it ranks 10th of the 27 seeds in this database and 511th of all 796 foods on the site. Measured by weight instead, its 18.6 g per 100 g ranks 14th in its group.
Around 17% of the calories in whole roasted pumpkin seeds come from protein, so it is more of an energy food than a protein food. 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.
Weight for weight, whole roasted pumpkin seeds has 1 g of protein for each gram of fat (18.6 g against 19.4 g per 100 g).
Set against sesame seed kernels, another seed entry in the database, a serving carries about 0.5 g less protein (sesame seed kernels has 5.7 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 10% of the 50 g FDA Daily Value for protein.
Roasted in the shell, so the edible weight includes a lot of hull - kernels are denser in protein.
Serving sizes
Protein in common portions of whole roasted pumpkin seeds
Protein and calories in Whole roasted pumpkin seeds for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
18.6 g
446 kcal
1 oz (serving used here)
28 g
5.2 g
125 kcal
1 cup
64 g
11.9 g
285 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 whole roasted pumpkin seeds
The nine essential amino acids in Whole roasted pumpkin seeds, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.57 g
0.44 g
84
lysine
1.39 g
0.39 g
75
valine
1.49 g
0.42 g
80
isoleucine
0.956 g
0.27 g
51
threonine
0.683 g
0.19 g
37
phenylalanine
0.924 g
0.26 g
50
methionine
0.417 g
0.12 g
22
histidine
0.515 g
0.14 g
28
tryptophan
0.326 g
0.09 g
18
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.
How much protein is in 100 g of whole roasted pumpkin seeds?
18.6 g. The 1 oz serving used on this page weighs 28 g and so carries 5.2 g.
How much protein do you get per 100 calories of whole roasted pumpkin seeds?
4.2 g. That figure divides its 18.6 g of protein per 100 g by its 446 kcal per 100 g, so it does not depend on serving size.
Is the protein in whole roasted pumpkin seeds complete?
No. On its own, the protein in whole roasted 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 whole roasted pumpkin seeds?
About 10%. One 1 oz serving has 5.2 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #170188 (Seeds, pumpkin and squash seeds, whole, roasted, without salt), 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.