Plant · seed
Pumpkin Seeds
Pumpkin Seeds provides 30 g of protein per 100 g (30 g per typical serving).
30gprotein / 100 g
- Per serving
- 30 g (1/4 cup · 100 g)
- Calories
- 559 kcal / 100 g
- Protein density
- 5.4 g / 100 kcal
PDCAAS
0.65
Scale 0–1 (capped at 1.0)
DIAAS
54%
Moderate quality
Leucine
2.4 g
2.4 g per serving
Digestion
Medium
Best: Anytime
Limiting amino acid
Lysine
Pair it to complete the profile
Nutrition per 100 g
- Protein 30 g 20% kcal
- Fat 49 g 73% kcal
- Carbs 11 g 7% kcal
| Calories | 559 kcal |
|---|---|
| Leucine | 2,400 mg (8% of protein) |
| Lysine | 1,200 mg |
| Typical serving | 1/4 cup (100 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1/4 cup) = 2.4 g leucine
About 1 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Beans, lentils or chickpeasLegumes are lysine-rich, the classic rice + beans match.
- Tofu, tempeh or edamameSoy brings lysine and a high PDCAAS (0.91).
- Hummus (chickpea) with this foodHummus + pita is a complete-protein pairing.
Cost & footprint
- Cost per gram of protein
- $0.028
- Cost for 30 g protein
- ≈ $0.84
- Carbon footprint
- 2.3 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.