Pumpkin seeds are energy-dense: they contain plenty of fat while also providing protein and minerals. When comparing calories, the amount actually eaten matters as well as the value per hundred grams.
Calculate the calories in a portion
Use the nutrition table of the specific product as your basis. As a calculation example only: at 600 kcal per 100 g, 20 g of seeds provide 120 kcal and 30 g provide 180 kcal. These figures do not describe a particular NaturTotal product and are not a prescribed portion size.
The calculation is: multiply the calories per 100 g by the portion weight and divide by 100. Do not confuse shelled seeds with the total weight of a product whose shells are not eaten.
What matters besides energy
Protein, unsaturated fatty acids and minerals make seeds a possible addition to a varied diet. This does not make their calories either worthless or irrelevant. The German Nutrition Society (DGE) suggests a small handful of nuts or seeds as general guidance.
What to consider when buying and measuring portions
Salt, sugar coatings or other ingredients can change the comparison. Unsalted seeds can be used as a topping for salad, soup or muesli. To get a feel for the amount you eat, try weighing a typical portion once.
Frequently asked questions
Are pumpkin seeds unsuitable for weight loss?
Not necessarily. The overall diet and energy balance are what matter. A small portion can fit in; no individual food guarantees weight loss.
Do I need to eat a fixed number of grams each day?
No. General dietary recommendations are not a personal dosage. Hunger, meals, tolerance and the rest of your diet all need to be considered.
