Pumpkin seeds serving size, cups to grams and 30 g of protein
Here a serving of raw pumpkin seeds is counted as 1 oz (28 g), with 146 calories and 8.5 g protein. One cup weighs 4.6 oz (129 g) and one tablespoon 8.1 g. For 30 g of protein you need 3.5 oz (100 g), about 3/4 cup, with 516 calories.
Serving sizes of raw pumpkin seeds
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 4.6 oz (129 g) | 664 calories | 38.6 g | 24.1 g | 51.6 g |
| 1 oz | 1 oz (28 g) | 146 calories | 8.5 g | 5.3 g | 11.3 g |
| 100 g | 3.5 oz (100 g) | 515 calories | 29.9 g | 18.7 g | 40 g |
Cups to grams
USDA weighs 1 cup of raw pumpkin seeds at 129 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 4.6 oz (129 g) | 664 calories |
| 3/4 cup | 3.4 oz (97 g) | 498 calories |
| 2/3 cup | 3 oz (86 g) | 443 calories |
| 1/2 cup | 2.3 oz (64 g) | 332 calories |
| 1/3 cup | 1.5 oz (43 g) | 221 calories |
| 1/4 cup | 1.1 oz (32 g) | 166 calories |
| 1 tbsp | 8.1 g | 42 calories |
| 1 tsp | 2.7 g | 14 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 3.5 tbsp | 146 calories |
| 100 g (3.5 oz) | 3/4 cup | 515 calories |
| 1 lb (454 g) | 3 1/2 cups | 2335 calories |
What 3.5 oz (100 g) of pumpkin seeds looks like
3.5 oz (100 g) of raw pumpkin seeds is 3.5 oz, or about 3/4 cup. It has 515 calories, 29.9 g protein, 18.7 g carbs and 40 g fat.
How much pumpkin seeds for 30 g of protein
There is 29.9 g of protein in 3.5 oz (100 g) of raw pumpkin seeds. 30 g of protein takes 3.5 oz (100 g), about 3/4 cup, which comes with 516 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 2.4 oz (67 g) | 1/2 cup | 344 calories |
| 30 g | 3.5 oz (100 g) | 3/4 cup | 516 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Raw pumpkin seeds: Seeds, pumpkin seeds (pepitas), raw, FDC ID 2515380 (Foundation Foods, published 2023-04-20)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.