Nutrition for Pumpkin Seeds

Calories, Protein, Vitamins and More


image of pumpkin seeds source

Pumpkin Seeds Nutrition Summary

One cup of pumpkin seeds (64 grams or 2.26 oz) contains 285 calories and 11.9 grams of protein. Pumpkin seeds consists of 5% water, 54% carbohydrates, 19% protein, and 19% fat.

Pumpkin seeds are an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium and potassium. It also contains significant amounts of copper, zinc, manganese and phosphorus.

In one cup of pumpkin seeds:

  • Calories: 285
  • Protein: 11.9 g
  • Dietary fiber: 11.8 g
  • Fat: 12.4 g, (Saturated: 2.3 g)
  • Sodium: 11.5 mg
There is no significant amounts of sugar or cholesterol in pumpkin seeds.

See the Pumpkin Seeds Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Calories in Pumpkin Seeds

Pumpkin seeds have 285 calories per cup or 445 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

46 percent of calories in pumpkin seeds are from carbohydrates, 38% of calories are from fat and 16% of calories are from protein.

Calories from Carbs

A good portion, or 46% of the calories in pumpkin seeds are from carbohydrates. The carbs in pumpkin seeds are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single cup of pumpkin seeds contains 47% of recommended daily values or 11.8 grams of dietary fiber.

  • Dietary fiber: 11.8 g
There is no significant amounts of sugar or starch in pumpkin seeds.

Calories from Fat

A substantial amount, or 38% of the calories in pumpkin seeds are from fat. Pumpkin seeds are high in total fat, with 12.4 grams or 19% of recommended daily values per cup. Pumpkin Seeds are cholestrol free. Most of the fat in pumpkin seeds are healthier unsaturated fats:

  • Total fat: 12.4 g
  • Saturated fat: 2.3 g
  • Monounsaturated fat: 3.9 g
  • Polyunsaturated fat: 5.7 g
There is no significant amounts of cholestrol in pumpkin seeds.

Omega-6 in Pumpkin Seeds

A good source of omega-6 fatty acids, every cup of pumpkin seeds contain a total of 5.6 grams of omega-6. In addition, a large portion of the omega-6 in pumpkin seeds come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 5.61 g

Calories Similar to Pumpkin Seeds

Some other nuts or seeds with similar calories to pumpkin seeds by weight:

Protein in Pumpkin Seeds

An excellent source of protein, a single cup of pumpkin seeds contains 24% of recommended daily values or 11.9 grams of protein. In addition, pumpkin seeds are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 11.87 g
  • Tryptophan: 0.21 g
  • Threonine: 0.44 g
  • Isoleucine: 0.61 g
  • Leucine: 1.01 g
  • Lysine: 0.89 g
  • Methionine: 0.27 g
  • Phenylalanine: 0.59 g
  • Valine: 0.95 g
  • Histidine: 0.33 g

Protein Similar to Pumpkin Seeds

Some other nuts or seeds with similar amounts of protein to pumpkin seeds by weight:
image of pumpkin seeds
source

Vitamins and Minerals in Pumpkin Seeds

An good source of many nutrients, pumpkin seeds contain abundant amounts of calcium, iron, magnesium and potassium. In fact, a single cup of pumpkin seeds contains 54% of recommended daily values or 167.7 mg of magnesium. Also an excellent source of iron, a single cup of pumpkin seeds contains 12% of recommended daily values or 2.1 mg of iron.

Vitamins in pumpkin seeds (1 cup):
  • Vitamin a: 1.9 ug
  • Riboflavin: < 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin c: 0.2 mg
  • Folate: 5.8 ug
Minerals in pumpkin seeds (1 cup):
  • Calcium: 35.2 mg
  • Potassium: 588.2 mg
  • Iron: 2.1 mg
  • Magnesium: 167.7 mg
  • Zinc: 6.6 mg
  • Phosphorus: 58.9 mg
  • Copper: 0.4 mg
  • Manganese: 0.3 mg
There is no significant amounts of selenium, choline, thiamin, pantothenic acid, vitamin b6, vitamin e, vitamin b12 or vitamin k in pumpkin seeds.

Similar to Pumpkin Seeds for Magnesium

Here are some other nuts or seeds with similarly abundant amounts of magnesium to pumpkin seeds:

Pumpkin Seeds Nutrition Chart

Pumpkin Seeds:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Pumpkin Seeds in Cooking

Pumpkin seeds are in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of pumpkin seeds.


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