Pumpkin Seeds
One of the best plant sources of magnesium and zinc, with 9 g protein per 30 g.
Nutrition per 100 g
Standardised to 100 g of pumpkin seeds for fair comparison. Typical serving: 30 g hulled — 168 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 560 kcal | 168 kcal | 100 kcal |
| Protein | 29.3 g | 8.8 g | 5.2 g |
| Carbohydrate | 13.3 g | 4 g | 2.4 g |
| Fat | 47.3 g | 14.2 g | 8.5 g |
| Fibre | 5.7 g | 1.7 g | 1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pumpkin seeds, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Minerals | |||
| Calcium | 37.4 mg | 11.2 mg | 3% |
| Iron | 8.4 mg | 2.5 mg | 47% |
| Magnesium | 500 mg | 150 mg | 119% |
| Phosphorus | 1150 mg | 345 mg | 92% |
| Potassium | 691 mg | 207 mg | 15% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 6.3 mg | 1.9 mg | 57% |
| Selenium | 20.5 µg | 6.2 µg | 37% |
| Copper | 1.2 mg | 0.36 mg | 133% |
| Manganese | 4.1 mg | 1.2 mg | 178% |
Source: USDA FoodData Central — Seeds, pumpkin seeds (pepitas), raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pumpkin seeds?
- Roughly 40% of a day's magnesium in one small handful.
- One of the highest-protein seeds available.
- Useful zinc source for people eating little or no meat.
How to include it
- Toast in a dry pan until they pop, then salt lightly.
- Scatter over soups and roasted squash.
- Blend into a pesto with coriander and lime.
Things to consider
- Calorie-dense — a handful, not a bowl.
- Salted versions add a lot of sodium.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Sunflower Seeds
The cheapest way to hit your vitamin E target, with selenium and copper alongside.
- kcal
- 583
- protein
- 20.3 g
- fibre
- 9 g
per 100 g · Typical serving: 30 g hulled
Butternut Squash, cooked
A sweet winter squash loaded with beta-carotene and over 6 g of fibre per cooked cup.
- kcal
- 40
- protein
- 0.9 g
- fibre
- 3.2 g
per 100 g · Typical serving: 1 cup cubed, cooked (205 g)
Spinach, raw
A leafy green with a high micronutrient yield for very few calories.
- kcal
- 23
- protein
- 2.9 g
- fibre
- 2.2 g
per 100 g · Typical serving: 100 g raw
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