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Pumpkin seed Calories and nutrition facts · Nuts, seeds and dried fruits

177 kcal per serving (30 g)
Carbs
0.86 g
Fibre
1.8 g
Sugars
0.42 g
Protein
10.5 g
Fat
14.4 g
590 kcal per 100 g
Carbs
2.9 g
Fibre
6 g
Sugars
1.4 g
Protein
35.1 g
Fat
48 g

Where the calories come from

Protein 24% Carbs 2% Fat 74%

Pumpkin seed has 177 kcal per serving (30 g), with 0.86 g carbs, 1.8 g fibre, 10.5 g protein and 14.4 g fat. 100 g has 590 kcal.

Share of your daily needs in one serving

How much is too much

About 298 g of pumpkin seed a day reaches the safe upper level for zinc: 25 mg, the most an adult can have every day without risk of harm. That's 9.9 × serving (30 g).

Diet tags

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

Last updated June 30, 2026 · Where the data comes from

Get to know pumpkin seed in Nutriely

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How it compares with other nuts, seeds and dried fruits

Per 100 g, against the 51 nuts, seeds and dried fruits in our catalog.

  • Calories 590 kcal · typical 336 kcal

    More calories than 76% of nuts, seeds and dried fruits.

  • Fibre 6 g · typical 9.5 g

    Less fibre than 79% of nuts, seeds and dried fruits.

  • Potassium 807 mg · typical 660 mg
  • Protein 35.1 g · typical 8.1 g

    More protein than 100% of nuts, seeds and dried fruits.

  • Magnesium 535 mg · typical 69 mg

    More magnesium than 100% of nuts, seeds and dried fruits.

  • Zinc 8.4 mg · typical 1.2 mg

    More zinc than 96% of nuts, seeds and dried fruits.

The bar shows this food; the line marks the typical (median) value of the category.

Learn about pumpkin seed

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.

Nutrients in pumpkin seed

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Similar nuts, seeds and dried fruits

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Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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