Pumpkin Seed Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-07-01

Written and reviewed by the NatureClaim Team




Pumpkin Seed


Overview of Pumpkin Seed Nutrition

Scientific Name: Cucurbita pepo


Order: Cucurbitales


Family: Cucurbitaceae


Pumpkin seeds are flat, dark green seeds. Some are encased in a yellow-white husk (often called the "shell"), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds also known as pepitas have a malleable, chewy texture and a subtly sweet, nutty flavor.



Name Amount % Daily Value
Calories 559 kcal 28%


Name Amount % Daily Value
Total Carbs 10.71 g 4%
Dietary Fiber 6.00 g 21%
Sugars 1.40 g
Starch 1.47 g


Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols - mg


Name Amount % Daily Value
Total Fat 49.05 g 63%
Saturated Fat 8.66 g 43%
Monounsaturated Fat 16.24 g
Polyunsaturated Fat, total 20.98 g
  • 18:2 n-6 (LA), Omega-6
20.71 g
  • 18:3 n-6 (GLA)
0.00 g
  • 18:3 n-3 (ALA), Omega-3
0.12 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.06 g


Name Amount % Daily Value
Protein, total 30.23 g 60%
  • Tryptophan
0.58 g
  • Threonine
1.00 g
  • Isoleucine
1.28 g
  • Leucine
2.42 g
  • Lysine
1.24 g
  • Methionine
0.60 g
  • Cystine
0.33 g
  • Phenylalanine
1.73 g
  • Tyrosine
1.09 g
  • Valine
1.58 g
  • Arginine
5.35 g
  • Histidine
0.78 g
  • Alanine
1.49 g
  • Aspartic Acid
2.96 g
  • Glutamic Acid
6.19 g
  • Glycine
1.84 g
  • Proline
1.32 g
  • Serine
1.67 g


Name Amount % Daily Value
Vitamin C 1.90 mg 2%
Thiamin 0.27 mg 23%
Riboflavin 0.15 mg 12%
Niacin 4.99 mg 31%
Pantothenic Acid 0.75 mg 15%
Vitamin B6 0.14 mg 8%
Folate, total 58.00 mcg 15%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
58.00 mcg
Choline 63.00 mg 11%
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 0.83 mcg 0%
  • Retinol Acitiviy Equivalent
1.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
9.00 mcg
  • Alpha-Carotene
1.00 mcg
  • Beta-Cryptoxanthin
1.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 74.00 mcg
Vitamin E, total 2.18 mg 15%
  • Alpha-Tocopherol
2.18 mg
  • Beta-Tocopherol
0.03 mg
  • Gamma-Tocopherol
35.10 mg
  • Delta-Tocopherol
0.44 mg
Vitamin D 0.00 mcg 0%
Vitamin K (phylloquinone) 7.30 mcg 6%
Biotin - mcg -


Name Amount % Daily Value
Calcium 46.00 mg 4%
Iron 8.82 mg 49%
Magnesium 592.00 mg 141%
Phosphorus 1233.00 mg 99%
Potassium 809.00 mg 17%
Sodium 7.00 mg 0%
Zinc 7.81 mg 71%
Copper 1.34 mg 149%
Manganese 4.54 mg 197%
Selenium 9.40 mcg 17%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Name Amount


Name Amount
Water 5.23 g
Ash 4.78 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.


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