Know what’s on your plate
Pumpkin seed
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 529 kcal —
- Protein 25 g 49%
- Carbohydrate 2.9 g 1%
- Fat 46 g 59%
- Saturated fat 8.5 g 43%
- Fibre 8.7 g 31%
- Sugars 1.4 g —
- Sodium 18 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 18.9 µg 2%
- Vitamin C 1.9 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 2.2 mg 15%
- Vitamin K 51.4 µg 43%
- Thiamin (B1) 0.21 mg 18%
- Riboflavin (B2) 0.32 mg 25%
- Niacin (B3) 1.7 mg 11%
- Vitamin B6 0.22 mg 13%
- Folate (B9) 58 µg 14%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 43 mg 3%
- Iron 15 mg 83%
- Magnesium 535 mg 127%
- Phosphorus 1174 mg 94%
- Potassium 807 mg 17%
- Zinc 7.5 mg 68%
- Copper 1.4 mg 154%
- Manganese 4.5 mg 198%
- Selenium 5.6 µg 10%
Similar foods
- Pumpkin seed oil900 kcal / 100 g
- Pumpkin16 kcal / 100 g
- Roasted pumpkin and squash seed kernels574 kcal / 100 g
- Pumpkin and squash seedsdried618 kcal / 100 g
- Dried pumpkin and squash seed kernels559 kcal / 100 g
- Melon seeds583 kcal / 100 g
- Roasted whole pumpkin and squash seeds446 kcal / 100 g
- Sunflower seeds576 kcal / 100 g
- Coriander seed323 kcal / 100 g
- Squash14 kcal / 100 g
Questions about Pumpkin seed
How do you roast pumpkin seeds at home?
Rinse the seeds and remove any stringy pulp, then dry them thoroughly so they roast rather than steam. Toss with a little oil and salt, spread in one layer and roast at 160°C for about 10–15 minutes, stirring once; take them out when crisp and lightly golden.
Can you eat pumpkin seeds with the shells on?
Yes, the thin, pale seeds sold as pepitas are already shelled and can be eaten whole. Whole seeds have a tough outer shell; roast them until crisp and eat the kernel, discarding the shell if you find it chewy.
How should you store pumpkin seeds?
Keep them in an airtight container in a cool, dark cupboard, away from heat and sunlight. For longer storage, refrigerate or freeze them; discard any that smell stale, bitter or paint-like, as the oil can turn rancid.
What can you make with pumpkin seeds?
Scatter them over soup, porridge or salads, or blend them into pesto with herbs, garlic and oil. They also work in granola, bread dough and the Mexican sauce pipián; toast them first for a deeper, nuttier flavour.
What can you use instead of pumpkin seeds?
Sunflower seeds are a handy swap for sprinkling or baking, with a similar crunch. For pesto or a sauce, sesame seeds or cashews can work, though they bring a different flavour and texture.
Are pumpkin seeds nutritious?
A handful of about 30 g provides 7.4 g of protein and 2.6 g of fibre. They are also high in magnesium, with 161 mg in that portion.
How do pumpkin seeds compare with pumpkin seed oil?
The seeds provide 25 g of protein and 8.7 g of fibre per 100 g, while pumpkin seed oil has none of either. The oil is almost entirely fat, so it is useful for dressing food but cannot replace the seeds' crunch.
Source: Fineli (Finland) 31211 · per 100 g · carbohydrate per EU label, fibre excluded
