Summary
Calories
559
kcal / 100 g
Protein
30.2
g / 100 g
Carbohydrates
10.7
g / 100 g
Fat
49
g / 100 g
Where the energy comes from
- Protein 20%
- Carbohydrates 7%
- Fat 73%
100 grams of Pumpkin Seeds contain 559 kcal, 30.2 g protein, 10.7 g carbohydrates and 49 g fat. 1 cup (129 g) has about 721 kcal.
Low sugarLow sodiumHigh fiberHigh protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Pumpkin Seeds Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 1 µg | 0% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.2 mg | 18% |
| Vitamin K | 7.3 µg | 10% |
| Vitamin B1 (thiamin) | 0.27 mg | 25% |
| Vitamin B2 (riboflavin) | 0.15 mg | 11% |
| Vitamin B3 (niacin) | 5 mg | 31% |
| Vitamin B6 | 0.14 mg | 10% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 58 µg | 29% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 46 mg | 6% |
| Iron | 8.8 mg | 63% |
| Magnesium | 592 mg | 158% |
| Phosphorus | 1,230 mg | 176% |
| Potassium | 809 mg | 40% |
| Sodium | 7 mg | 0% |
| Zinc | 7.8 mg | 78% |
| Copper | 1.3 mg | 134% |
| Manganese | 4.5 mg | 227% |
| Selenium | 9.4 µg | 17% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 8.7 g |
| Monounsaturated fat | 16.2 g |
| Polyunsaturated fat | 21 g |
| Trans fat | 0.064 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Seeds, pumpkin and squash seed kernels, dried. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Pumpkin Seeds?
- 100 grams of Pumpkin Seeds contain 559 kcal. 1 cup (129 g) has about 721 kcal.
- How much protein is in Pumpkin Seeds?
- 100 grams contain 30.2 g of protein; 20% of its energy comes from protein.
- Is Pumpkin Seeds gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Pumpkin Seeds vegan?
- Yes, it contains no animal products.