Food · nut & seed
Pumpkin seeds, roasted
One serving of Pumpkin seeds, roasted — 1 tbsp (15 g) — comes to 91 kcal, 4.5 g protein, 1.6 g carbs and 7.4 g fat. Scaled to 100 g it works out to 607 kcal and 30 g protein, which makes it dense in protein for a nut & seed item. That single serving is about 6.1% of a 1,500 kcal day and 4.6% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.
Walking off Pumpkin seeds, roasted takes roughly 2,275 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹12 a serving it costs about ₹53.3 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It's typically eaten at the evening snack slot. It's commonly eaten on fasting days (Navratri/Ekadashi-style).
If you want variety without changing the macros much, the closest swaps in the nut & seed category are Almonds, Cashew nuts, Chia seeds, Coconut chutney — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (1 tbsp (15 g)) | 91 | 4.5 | 1.6 | 7.4 |
| 2 servings | 182 | 9 | 3.2 | 14.8 |
| Per 100 g | 607 | 30 | 10.7 | 49.3 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 6.1% | ₹53.3 |
| 2,000 kcal | 4.6% |
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Questions people ask
- How many calories are in Pumpkin seeds, roasted?
- One serving (1 tbsp (15 g)) has 91 kcal, 4.5 g protein, 1.6 g carbs and 7.4 g fat. Per 100 g that's 607 kcal and 30 g protein.
- Is Pumpkin seeds, roasted good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Pumpkin seeds, roasted is about 6.1% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Pumpkin seeds, roasted?
- Roughly 2,275 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.