Catalog -> Snacks -> Nuts, seeds and dried fruits

Nutrition Facts For Pumpkin seed

Data sources: Nutriely Data Sources
Last updated on August 2, 2024.

Pumpkin seed Nutrition Label

Pumpkin seed Nutrition Facts
Serving Size: 100.00g
% Daily Value*
Loading...
Energy 590kcal (2,470 kj)
30%
Carbohydrates 2.88g
1%
Starch 1.47g
Sugars 1.41g **
Sucrose 1.13g
Maltose 0.00g
Fructose 0.15g
Galactose 0.00g
Glucose 0.13g
Fibre, total 6.00g
17%
Polyols 0.00g
Protein 35.10g
23%
Fat 48.00g
108%
Polyunsaturated fatty acids 22.21g
Monounsaturated fatty acids 15.68g
Saturated fatty acids 7.26g
Sterols -
Cholesterol 0.00mg
Water 5.80g
0%
Alcohol 0.00g
Salt 45.86mg **
Calcium 63.00mg
6%
Chromium 11.50ug
46%
Copper 1.20mg
133%
Fluoride -
Iodine -
0%
Iron 10.30mg
57%
Magnesium 535.00mg
191%
Manganese 5.00mg
278%
Molybdenum -
0%
Phosphorus 1,174.00mg
196%
Potassium 807.00mg
26%
Selenium 2.10ug
4%
Sodium 18.00mg
Zinc 8.40mg
105%
Vitamin A (RAE) 18.92ug
3%
Vitamin D 0.00ug
0%
Vitamin E 2.30mg
15%
Vitamin K 51.40ug
57%
Vitamin B1 0.21mg
19%
Vitamin B2 0.32mg
29%
Vitamin B3 (Niacin) equivalents 11.92mg
85%
Vitamin B6 0.22mg
17%
Vitamin B9 (Folate) 58.00ug
15%
Vitamin B12 0.00ug
0%
Vitamin C 1.90mg
2%

* The daily nutrient requirements provided by this calculator are intended for healthy adults only. If you have any medical conditions, are pregnant or breastfeeding, or under the age of 18, please consult a healthcare professional or a registered dietitian for personalized nutritional advice. Individual needs may vary, and it is important to consider your specific health circumstances when determining your dietary requirements.

** The suggested value for sugar is the maximum suggested amount and has no actual required amount.

Raw ingredients, foods and recipes
Browse Foods

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.

Food Preferences

Gluten free
Lacto-ovo vegetarian
Lactose free
Lacto vegetarian
Milk free
Low gluten
No added salt
Soy free
Unsweetened
Vegan

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
Mineral
Vitamin
Amino
Carbs
Fats

Subscribe to our newsletter.

What you eat matters.

Nutrition Articles
Interesting analysis, research and nutrition news.
Feature News
Stay updated as we release new features.