Pumpkin seeds pack roughly 8.5 grams of protein per ounce (about 30 grams of protein per 100 grams), making them one of the most protein-dense seeds you can eat. Whether raw or roasted, the protein content stays virtually identical, so you can prepare them however you prefer without losing this benefit.
Protein Per Serving Size
The numbers shift depending on how much you eat, so here’s a quick breakdown. A single tablespoon of pumpkin seeds contains about 2 grams of protein and 47 calories. A standard one-ounce handful (28 grams) delivers roughly 8.5 grams. And a 3.5-ounce portion (100 grams), which is more than most people eat in one sitting, provides close to 30 grams.
For context, that one-ounce serving gives you about as much protein as a large egg. Tossing a couple tablespoons onto a salad or into a smoothie adds a meaningful protein boost without much effort.
How Pumpkin Seeds Compare to Other Seeds
Pumpkin seeds sit well above most other popular seeds when it comes to protein. Per 100 grams, sunflower seeds offer about 19 grams, flaxseeds about 18 grams, and chia seeds around 17 grams. Pumpkin seeds nearly double all three at roughly 30 grams per 100 grams. Hemp seeds are also considered a strong plant protein source, but pumpkin seeds hold their own in this category.
That protein advantage does come with calories. Pumpkin seeds are calorie-dense because of their healthy fat content. About 17% of their calories come from protein, while the majority comes from fat. They’re nutritious, but they aren’t a low-calorie protein source the way chicken breast or Greek yogurt would be. Think of them as a nutrient-rich addition to meals rather than a primary protein source.
Protein Quality and Amino Acids
Pumpkin seeds contain all nine essential amino acids, which is relatively uncommon for a plant food. They’re especially rich in arginine, glutamic acid, and phenylalanine. However, they aren’t considered a “complete” protein in the practical sense because their lysine content falls short. Lysine, an essential amino acid your body can’t make on its own, reaches only about 65% of the level recommended by the World Health Organization for children. Threonine, another essential amino acid, also comes in slightly below recommended levels at about 92% of the standard.
This doesn’t mean pumpkin seeds are a poor protein choice. It means that if you rely on them as a major protein source, pairing them with lysine-rich foods fills the gap. Legumes, lentils, and beans are all high in lysine, so a trail mix with pumpkin seeds and roasted chickpeas, or a grain bowl topped with seeds and black beans, gives you a more balanced amino acid profile.
How Well Your Body Absorbs the Protein
Raw pumpkin seeds have an in vitro protein digestibility of about 86%, which is solid for a plant food but lower than animal proteins like eggs or dairy (which typically score above 95%). The main reason: pumpkin seeds contain phytic acid, a compound found in many seeds and nuts that can interfere with how efficiently your body breaks down and absorbs protein and minerals.
Cooking or roasting helps. Heat processing can push digestibility up to 96%, bringing pumpkin seeds much closer to animal protein sources in terms of how much your body actually uses. Soaking seeds before eating them also reduces phytic acid. Even simply roasting pumpkin seeds at home improves how much protein and minerals you absorb compared to eating them completely raw.
Easy Ways to Get More Pumpkin Seed Protein
Because pumpkin seeds are so versatile, adding them to your diet takes minimal effort. Sprinkle them on oatmeal, yogurt, or salads. Blend them into smoothies. Use pumpkin seed butter as a spread. Toss roasted seeds into grain bowls or stir-fries. Ground pumpkin seeds also work as a coating for baked chicken or fish, adding both crunch and extra protein.
If you buy whole pumpkin seeds with the white shell still on, the protein content is lower per gram because you’re eating more fiber-rich hull and less of the green kernel inside. Shelled pumpkin seeds (sometimes sold as pepitas) are the denser protein source. That 30 grams of protein per 100 grams figure applies to the shelled kernels, which is what most nutritional data references.
Storing pumpkin seeds in an airtight container in the fridge or freezer keeps their fats from going rancid and preserves their nutritional value for several months.