Nuts & Seeds
1 cup = 129 gPumpkin Seeds (Pepitas)
One level US cup of pumpkin seeds weighs 129 g (4.6 oz). A tablespoon is 8.1 g. Per 100 g: 559 calories and 30.2 g protein.
129 gGrams
4.6 ozOunces
721Calories
39 gProtein
13.8 gCarbs
63.2 gFat
7.7 gFiber
Cup size:
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 2.7 g | 0.1 oz | 15.1 | 0.82 g | 0.29 g | 1.3 g |
| 1 tablespoon | 8.1 g | 0.29 oz | 45.3 | 2.4 g | 0.87 g | 4 g |
| ¼ cup | 32.3 g | 1.1 oz | 180 | 9.7 g | 3.5 g | 15.8 g |
| ⅓ cup | 43 g | 1.5 oz | 240 | 13 g | 4.6 g | 21.1 g |
| ½ cup | 64.5 g | 2.3 oz | 361 | 19.5 g | 6.9 g | 31.6 g |
| 1 cup | 129 g | 4.6 oz | 721 | 39 g | 13.8 g | 63.2 g |
| 2 cups | 258 g | 9.1 oz | 1,442 | 77.9 g | 27.6 g | 126 g |
Nutrition
559Calories per 100 g
721Calories per cup
7 mgSodium per 100 g
Bars show grams per 100 g. Calories come 20% from protein, 7% from carbs and 73% from fat.
Pumpkin Seeds gets most of its calories from fat: about 20% from protein, 7% from carbs and 73% from fat. One cup (129 g) has 721 calories, 39 g protein and 7.7 g fiber.
How to measure
For whole nuts and seeds, fill the cup and shake to settle. For nut butters, press into the cup with a spatula to remove air pockets, then level.
Tips from the kitchen
- Nuts are calorie-dense: one extra tablespoon adds about 90 calories.
- Stir nut butters well before measuring; the oil separates.
- Toast nuts in a dry pan for 3 to 4 minutes to deepen the flavor.
Common questions
How many grams is 1 cup of pumpkin seeds?
One level US cup of pumpkin seeds weighs about 129 g (4.6 oz).
How many grams is 1 tablespoon of pumpkin seeds?
One level tablespoon weighs about 8.1 g, and one teaspoon about 2.7 g.
How much protein is in 100 g of pumpkin seeds?
100 g has 30.2 g protein, 10.7 g carbs, 49 g fat and 559 calories.