Pumpkin Seed Kernel Nutrition Facts for a Protein Snack

Pumpkin seed kernels are the green edible seeds often sold as pepitas. They can be eaten as a snack component or scattered over other foods, but the nutrition reference needs to distinguish kernels from seeds still inside their shells. This card uses dried pumpkin and squash seed kernels. The serving is an ounce of edible kernels, with no shells included. That 28.35-gram portion provides approximately 158 calories, 8.6 grams of protein, and 1.7 grams of dietary fiber in the USDA FoodData Central reference. Each figure comes from the same dried-kernel food entry and serving basis. Calories are rounded to a whole number, while protein and fiber are rounded to one decimal place. These are generic reference estimates rather than a guarantee about every package. The kernel description is essential. A weighed portion of whole in-shell seeds includes material that is not represented by this entry. If using a product with shells, follow its own serving information rather than applying a kernel-only value to the entire weight. For a closer match to this card, weigh the edible kernels in a container that has been zeroed on a kitchen scale. Preparation and added ingredients can also change the product. Dry kernels, roasted kernels, salted seeds, and sweetened or oil-coated snacks are not automatically interchangeable. Read the package label for the item you actually use. The selected facts on this card do not include a sodium amount, and the absence of a displayed number should not be interpreted as a zero value. An ounce can be a useful calculation reference, but it is not a required serving for every person. A topping may use a smaller amount, while a snack mix may distribute kernels among other ingredients. Record the quantity actually eaten if you are calculating nutrition. A decorative sprinkle and a measured bowl should not be assigned the same values simply because both contain pumpkin seeds. For a snack idea, combine kernels with another food you enjoy, such as fruit or yogurt. These are flexible pairing suggestions rather than complete recipes with nutrition totals. Account for every component when calculating the whole snack. A seed mixture, granola, or coated bar needs its own ingredient or product information; the kernel reference cannot describe the finished product by itself. The protein figure shows what this portion contributes, while the fiber figure adds another part of the food's composition. Neither number establishes a personal daily target or guarantees a health outcome. Preferences, appetite, variety, and the overall eating pattern remain part of practical snack planning. A food does not need a dramatic claim to be useful. The takeaway is to measure kernels rather than shells, match the preparation, and count accompanying foods separately. Those details keep a small ingredient's nutrition clear whether it appears in a snack container or on top of a meal. Source: USDA FoodData Central, seeds, pumpkin and squash seed kernels, dried, FDC 170556. https://fdc.nal.usda.gov/food-details/170556/nutrients #PumpkinSeedNutrition #ProteinSnacks #Pepitas #ServingSize