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Nuts & Seeds

Pumpkin Seeds

Rich in CopperRich in MagnesiumRich in PhosphorusRich in Zinc

Overview

Why eat pumpkin seeds?

Pumpkin seeds pack an unusual amount of minerals into a small handful, especially magnesium, zinc, copper and iron, alongside plant protein and fiber. They are calorie-dense, so they work best as a modest topping or snack rather than something you eat by the cupful.

Good to know: They are energy-dense at 559 kcal per 100 g, so a small handful rather than a full cup keeps the calories and saturated fat in check.

  1. Outstanding magnesium source

    At 592 mg per 100 g (141% DV), pumpkin seeds supply magnesium, a mineral needed for muscle and nerve function, energy release and normal blood pressure.

  2. Zinc and copper for immunity

    With 71% DV zinc and 149% DV copper per 100 g, these seeds support immune defenses, wound healing and the enzymes that build red blood cells.

  3. Plant protein and fiber

    Each 100 g brings 30 g of protein and 6 g of fiber, a combination that helps with fullness and steady digestion between meals.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in pumpkin seeds?

Calories

559kcal

Protein

30g

Carbs

11g

Fat

49g

Fiber

6g

Sugars

1.4g

Minerals

  • Calcium46 mg4%
  • Iron8.8 mg49%
  • Magnesium592 mg141%
  • Phosphorus1,233 mg99%
  • Potassium809 mg17%
  • Sodium7 mg0%
  • Zinc7.8 mg71%
  • Copper1.3 mg149%
  • Selenium9.4 µg17%

Vitamins

  • Vitamin A1 µg0%
  • Vitamin C1.9 mg2%
  • Vitamin E2.2 mg15%
  • Vitamin K7.3 µg6%
  • Thiamin (B1)0.27 mg23%
  • Riboflavin (B2)0.15 mg12%
  • Niacin (B3)5 mg31%
  • Vitamin B60.14 mg8%
  • Folate58 µg14%

Other compounds

  • Omega-3 ALA0.12 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Seeds, pumpkin and squash seed kernels, dried” (SR Legacy, FDC ID 170556).View the USDA record ↗ (opens in a new tab).