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Pumpkin Seeds Nutrition Facts: Are Pumpkin Seeds Good for You?
Dried pumpkin seed kernels provide many nutrients, but are also high in calories and fat. They are high in protein, fiber, and several minerals, including magnesium, phosphorus, zinc, copper, and manganese. A 100-gram serving contains 559 calories and 49 grams of fat. Whether they are a beneficial part of your diet depends on the portion size you eat and how they fit into your overall eating pattern.
Per 100 g · Seeds, pumpkin and squash seed kernels, dried
What stands out in pumpkin seeds
- High in protein. A 100-gram serving of dried pumpkin seed kernels offers 30.2 grams of protein, which is 60% of the Daily Value (DV).
- Source of key minerals. Pumpkin seeds are high in several minerals. Per 100 grams, they provide 141% of the DV for magnesium, 99% for phosphorus, 71% for zinc, 149% for copper, and 198% for manganese.
- Fat profile. The total fat content is 49 grams per 100 grams, with most of it coming from polyunsaturated fat (21 grams) and monounsaturated fat (16.2 grams). They contain no cholesterol.
- Dietary fiber. This serving size contains 6 grams of dietary fiber, which meets 21% of the Daily Value, making it a high-fiber food.
What to keep in mind
- Pumpkin seeds are high in calories, with 559 calories per 100 grams.
- They are also high in total fat (63% DV) and contain a significant amount of saturated fat (43% DV) per 100 grams.
Pumpkin Seeds nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 559 kcal | – |
| Protein | 30.2 g | 60% |
| Total fat | 49 g | 63% |
| Saturated fat | 8.7 g | 43% |
| Monounsaturated fat | 16.2 g | – |
| Polyunsaturated fat | 21 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 10.7 g | 4% |
| Dietary fiber | 6 g | 21% |
| Total sugars | 1.4 g | – |
| Water | 5.2 g | – |
| Sodium | 7 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 809 mg | 17% |
| Calcium | 46 mg | 4% |
| Iron | 8.8 mg | 49% |
| Magnesium | 592 mg | 141% |
| Phosphorus | 1,233 mg | 99% |
| Zinc | 7.8 mg | 71% |
| Copper | 1.3 mg | 149% |
| Manganese | 4.5 mg | 198% |
| Selenium | 9.4 mcg | 17% |
| Vitamin A (RAE) | 1 mcg | 0% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 7.3 mcg | 6% |
| Thiamin (B1) | 0.27 mg | 23% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 5 mg | 31% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate (DFE) | 58 mcg | 14% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 63 mg | 11% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Pumpkin Seeds by portion
The nutrition data changes significantly with portion size. A 1-ounce serving of dried pumpkin seed kernels, which is about 28 grams, contains 158 calories, 8.6 grams of protein, and 1.7 grams of fiber. A larger portion, such as 1 cup (129 grams), provides 721 calories, 39 grams of protein, and over 7 grams of fiber. This larger portion also contains about 63 grams of fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 129 g | 721 | 39 g | 13.8 g | 7.7 g | 63.2 g |
| 1 oz | 28 g | 158 | 8.6 g | 3 g | 1.7 g | 13.9 g |
How pumpkin seeds compares with other nuts and seeds
Compared to 15 other nuts and seeds on this site, dried pumpkin seed kernels rank second highest for protein, iron, magnesium, and zinc content. Their protein level (30.2 g per 100 g) is similar to hemp seeds (31.6 g) and higher than peanuts (25.8 g) and pistachios (20.2 g). Their total calorie and fat content is comparable to peanuts. While they contain more protein than cashews, they have significantly less carbohydrate, with 10.7 grams per 100 grams compared to about 30 grams in cashews.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Pumpkin Seeds | 559 | 30.2 g | 10.7 g | 6 g | 49 g |
| Pistachios | 560 | 20.2 g | 27.2 g | 10.6 g | 45.3 g |
| Hemp Seeds | 553 | 31.6 g | 8.7 g | 4 g | 48.8 g |
| Peanuts | 567 | 25.8 g | 16.1 g | 8.5 g | 49.2 g |
| Cashews | 553 | 18.2 g | 30.2 g | 3.3 g | 43.9 g |
Quick answers
How much protein is in pumpkin seeds?
A 100-gram serving of dried pumpkin seed kernels has 30.2 grams of protein. A smaller 1-ounce serving contains 8.6 grams of protein.
Are pumpkin seeds high in calories?
Yes, they are a high-calorie food. There are 559 calories in 100 grams and 158 calories in a 1-ounce serving.
How much sugar do pumpkin seeds have?
Pumpkin seeds are very low in sugar. A 100-gram serving contains 1.4 grams of total sugars, and a 1-ounce serving has just 0.4 grams.
When to talk to a doctor or dietitian
- At 809 mg of potassium per 100 g, pumpkin seeds is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how pumpkin seeds fits your situation.
Last updated October 21, 2026