VeganNuts & Seeds

Pumpkin Seeds

Nutrition Facts Per 100g

Pumpkin Seeds is a nutrient-dense food prized for its healthy fats, protein, and micronutrient content. Per 100g, it provides 559 kcal, 49.1g of fat, and 30.2g of protein. It stands out for its Polyunsaturated Fat (PUFA) (approximately 348% of a typical adult's daily needs) and Phosphorus (approximately 176% of a typical adult's daily needs). Review the detailed nutrition data below.

Nutrition Summary

559kcalCalories

30.2gProtein

10.7gCarbs

49.1gFat

6.0gFiber

Protein 22% Carbs 8% Fat 79%

Micronutrients

High in:PhosphorusMagnesiumZincIronNiacin (B3)

Calcium46.0 mg(5%)

Iron8.8 mg(68%)

Zinc7.8 mg(82%)

Potassium809 mg(27%)

Sodium7.0 mg(1%)

Magnesium592 mg(167%)

Phosphorus1233 mg(176%)

Thiamin (B1)0.2 mg(17%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)4.9 mg(33%)

Vitamin C1.9 mg(2%)

Carotenoids38.0 µg(1%)

β-Carotene13.0 µg(0%)

Vitamin A2.0 µg(0%)

Folate (B9)50.0 µg(13%)

Vitamin B60.4 mg(31%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E1.2 mg(8%)

Fat Breakdown4

MUFA13.1 g

87%

PUFA20.9 g

348%

Omega-30.2 g

15%

Omega-620.7 g

143%

Limit These2

Saturated Fat9.4 g

Cholesterol0 mg

Common Serving Sizes

1 tsp5g

28 kcal1.5g protein

1 tbsp10g

56 kcal3.0g protein

1 oz28g

157 kcal8.5g protein

100 g100g

559 kcal30.2g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Pumpkin Seeds?

Pumpkin Seeds contains 559 kcal per 100g. A typical serving (1 tsp) contains approximately 28 kcal.

How much protein is in Pumpkin Seeds?

Pumpkin Seeds provides 30.2g of protein per 100g, which is approximately 60% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Pumpkin Seeds good for weight loss?

Pumpkin Seeds provides 559 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Pumpkin Seeds vegan?

Yes, Pumpkin Seeds is vegan — it contains no animal-derived ingredients.

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