Pumpkin seeds: what it contains and why it matters
Pumpkin seeds is shelled pumpkin seeds (a common snack and topping). This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of pumpkin seeds
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| Energy | 559 kcal | USDA |
| Protein | 30.23 g | USDA |
| Total lipid (fat) | 49.05 g | USDA |
| Carbohydrate, by difference | 10.71 g | USDA |
| Fiber, total dietary | 6 g | USDA |
| Magnesium | 592 mg | USDA |
| Iron | 8.82 mg | USDA |
| Zinc | 7.81 mg | USDA |
| Phosphorus | 1233 mg | USDA |
| Potassium | 809 mg | USDA |
Which lab parameters does pumpkin seeds relate to?
Zinc
Zinc supports the immune system, wound healing and normal growth [WHO].
Iron
Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body [WHO].
Understand your Haemoglobin result →See all iron-rich foods →
Magnesium
Magnesium supports muscle and nerve function and helps build bone [WHO].
Understand your Magnesium result →See all magnesium-rich foods →
Protein
Dietary protein provides the amino acids the body uses to build and repair tissue [WHO].
Understand your Total Protein result →See all protein-rich foods →
Vegetarian and dietary notes
Shelled pumpkin seeds are entirely plant-based, suitable for vegetarian and vegan diets, and naturally free of gluten.
Frequently asked questions
What is the zinc content of shelled pumpkin seeds?
Dried pumpkin seed kernels contain 7.81 mg of zinc per 100 g [USDA]. Zinc is an essential trace element that serves as a structural or catalytic cofactor in hundreds of enzymes involved in cellular metabolism and protein synthesis.
How much magnesium is present in pumpkin seeds, and what is its physiological role?
Shelled pumpkin seeds provide 592 mg of magnesium per 100 g [USDA]. Magnesium is a required cofactor for over 300 enzymatic reactions, including ATP production, DNA and RNA synthesis, and neuromuscular signaling.
What is the protein content of shelled pumpkin seeds?
Dried pumpkin seed kernels supply 30.23 g of protein per 100 g [USDA]. Dietary protein provides the amino acids utilized by the human body for tissue maintenance, structural building blocks, and cellular regulation.
How much iron do shelled pumpkin seeds provide?
Shelled pumpkin seeds contain 8.82 mg of non-heme iron per 100 g [USDA]. Iron is an essential constituent of hemoglobin and myoglobin, which bind and transport oxygen to bodily tissues.
What is the lipid profile of shelled pumpkin seeds?
Shelled pumpkin seeds contain 49.05 g of total lipids per 100 g [USDA], consisting predominantly of polyunsaturated and monounsaturated fatty acids that act as energy sources and components of cellular membranes.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/