Nutrition for Pumpkin Seeds

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

Calories from Carbs

Calories from Fat

Omega-6 in Pumpkin Seeds

Calories Similar to Pumpkin Seeds

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

• Chia Seeds: +26 calories
• Breadfruit Seeds: -51 calories
• Flaxseeds: +56 calories
• Coconut: -59 calories

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:

• Flaxseeds: -0.2 grams
• Cashews: -0.2 grams
• Cashew Butter: -0.6 grams
• Sunflower Seeds: -0.9 grams

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 milligrams of magnesium. Also an excellent source of iron, a single cup of pumpkin seeds contains 12% of recommended daily values or 2.1 milligrams 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:

• Cashew Butter: -2.6 MG
• Almonds: +5.1 MG
• Pine Nut: -7 MG
• Almond Butter: +11 MG

Pumpkin Seeds Nutrition Chart

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.