Pumpkin seed Nutrition Label

Pumpkin seed Nutrition Facts
Serving Size: 100.00g
% Daily Value*
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Energy 590kcal (2,470 kj)
123%
Carbohydrates 2.88g
1%
Sugars 1.41g
Starch 1.47g
Sucrose 1.13g
Maltose 0.00g
Fructose 0.15g
Galactose 0.00g
Glucose 0.13g
Protein 35.10g
28%
Fat 48.00g
86%
Fatty acids, total polyunsaturated 22.21g
Fatty acids, total monounsaturated cis 15.68g
Fatty acids, total saturated 7.26g
Cholesterol (gc) 0.00mg
Sterols -
Iron 10.30mg
57%
Vitamin d 0.00ug
0%
Calcium 63.00mg
6%
Chromium 11.50ug
46%
Sodium 18.00mg
1%
Iodine -
0%
Copper 1.20mg
0%
Salt 45.86mg
2%
Selenium 2.10ug
4%
Vitamin e 2.30mg
15%
Zinc 8.40mg
105%
Vitamin c 1.90mg
3%
Vitamin b12 0.00ug
0%
Vitamin a (rae) 18.92ug
3%
Vitamin b1 0.21mg
19%
Vitamin b2 0.32mg
29%
Vitamin b6 0.22mg
17%
Manganese 5.00mg
278%
Magnesium 535.00mg
173%
Potassium 807.00mg
35%
Fluoride -
0%
Phosphorus 1,174.00mg
168%
Vitamin k 51.40ug
57%
Fibre, total 6.00g
2%
Fibre, dietary -
0%
Niacin equivalents 11.92mg
85%
Molybdenum -
0%
Folate 58.00ug
15%
Alcohol 0.00g
0%
Polyols 0.00g
0%
Water 5.80g
0%

*The % Daily Value tells you how much a nutrient in a food serving contributes to a daily diet.

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Common Questions about Pumpkin seed

What is Pumpkin seed?

Pumpkin seeds, also known as pepitas, are the edible seeds of a pumpkin. They are a nutritious snack and are rich in protein, healthy fats, fiber, and various vitamins and minerals, such as magnesium, zinc, and iron.

What are the health benefits of pumpkin seeds?

Pumpkin seeds are a nutrient-dense food rich in several key vitamins and minerals, including magnesium, zinc, and iron. They are also a good source of protein and healthy fats. Consuming pumpkin seeds can support heart health, aid in digestion, and provide antioxidant and anti-inflammatory benefits. Additionally, their high magnesium content can help promote better sleep and muscle relaxation.

What are the health risks associated with pumpkin seeds?

Pumpkin seeds are generally safe to consume and have many health benefits. However, in some cases, individuals may experience allergic reactions to pumpkin seeds. Additionally, consuming large amounts of pumpkin seeds may lead to digestive discomfort or potential tooth damage due to their high fiber and phytic acid content. Moderation is key when adding pumpkin seeds to your diet.

How much pumpkin seed to eat per day?

Pumpkin seeds are nutritious and can be consumed in moderation as part of a healthy diet. A serving size of pumpkin seeds is approximately 1 ounce, which is about one handful. Consuming a handful of pumpkin seeds as a snack or adding them to dishes like salads or oatmeal can be a delicious and healthy way to incorporate them into your diet.

Pumpkin seed Allergies

Pumpkin seed allergies are relatively rare, but they can occur. People with tree nut allergies may also be allergic to pumpkin seeds, as they come from the same family of plants. If you have a known allergy to seeds or nuts, it's important to consult with an allergist before consuming pumpkin seeds.

Pumpkin seed Calorie Breakdown

The ratio of macro elements (protein, fat, carbs) in Pumpkin seed

Fat 74%
Carbohydrates 2%
Protein 24%

Protein Amino Acids Profile

The ratio of amino acids in Pumpkin seed. See full profile

Cystine 1%
Tryptophan 2%
Methionine 2%
Histidine 2%
Threonine 3%
Tyrosine 3%
Lysine 4%
Isoleucine 4%
Proline 4%
Alanine 4%
Valine 5%
Serine 5%
Phenylalanine 5%
Glycine 6%
Leucine 7%
Aspartic acid 9%
Arginine 16%
Glutamic acid 19%

Component Breakdown for Pumpkin seed

Macro
Minerals
Vitamins
Amino acids
Carbo-hydrate
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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