Pumpkin seeds have 29.9 g protein per 100 g – the highest among common seeds. At 554 kcal per 100 g, they are calorie-dense despite their small size. Portion research (Almiron-Roig et al., Appetite 2013) found 50–200% errors for calorie-dense foods. In Bulgaria, they are traditionally harvested from homegrown pumpkins — weigh a handful to calibrate.
How should I track Pumpkin and squash seed kernels (dried)?
Pumpkin and squash seed kernels is high in magnesium. Nuts like Pumpkin and squash seed kernels are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.