Pumpkin seeds nutrition facts

Pumpkin seeds (1 oz, 28.35 g) has 158 calories, 8.5 g protein, 1.4 g fiber, 11.3 g fat. It is an excellent source of manganese (51% DV), copper (39% DV), magnesium (34% DV) and a good source of protein and zinc.

Manganese 51% DV Copper 39% DV Magnesium 34% DV Phosphorus 26% DV Protein 17% DV

#3 of 12 nuts and seeds for iron #12 of 12 nuts and seeds for monounsaturated fat #9 of 12 nuts and seeds for vitamin E #2 of 12 nuts and seeds for protein #4 of 8 nuts and seeds for lutein + zeaxanthin #6 of 9 nuts and seeds for vitamin K

Nutrition Facts

Serving size1 oz (28 g)

Calories158

Total Fat 11.3g15%

Saturated Fat 2.5g12%

Trans Fat 0.02g

Cholesterol 0mg0%

Sodium 2mg0.1%

Total Carbohydrate 5.3g1.9%

Dietary Fiber 1.4g5.1%

Total Sugars 0.4g

Protein 8.5g17%

Vitamin D 0µg0%

Calcium 11mg0.8%

Iron 2.4mg13%

Potassium 196mg4.2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 22%
■ Fat 65%
■ Carbohydrate 13%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.3

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 37 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in pumpkin seeds

Nutrient	Per 1 oz	% Daily Value
Macronutrients
Calories	158 kcal	7.9%
ProteinF	8.5 g	17%
Total fatF	11.3 g	15%
CarbohydrateF	5.3 g	1.9%
FiberF	1.4 g	5.1%
Sugars	0.4 g	no DV
Fats
Saturated fat	2.5 g	12%
Trans fat	0.02 g	no DV
Monounsaturated fat	4.6 g	no DV
Polyunsaturated fat	5.9 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	5.87 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.5 mg	0.6%
Thiamin (B1)	0.08 mg	6.4%
Riboflavin (B2)	0.04 mg	3.3%
Niacin (B3)	1.4 mg	8.8%
Pantothenic acid (B5)	0.21 mg	4.3%
Vitamin B6	0.04 mg	2.4%
Folate (DFE)	16 µg	4.1%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.62 mg	4.1%
Vitamin D	0 µg	0%
Vitamin K	2.1 µg	1.7%
Choline	18 mg	3.2%
Minerals
Sodium	2 mg	0.1%
CalciumF	11 mg	0.8%
IronF	2.4 mg	13%
MagnesiumF	142 mg	34%
PhosphorusF	326 mg	26%
PotassiumF	196 mg	4.2%
ZincF	1.8 mg	16%
CopperF	0.35 mg	39%
ManganeseF	1.17 mg	51%
SeleniumF	5.8 µg	11%
Carotenoids
Beta-carotene	3 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	21 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	2 g	no DV
Amino acids
Tryptophan	0.163 g	no DV
Threonine	0.283 g	no DV
Isoleucine	0.363 g	no DV
Leucine	0.686 g	no DV
Lysine	0.35 g	no DV
Methionine	0.171 g	no DV
Phenylalanine	0.491 g	no DV
Valine	0.448 g	no DV
Histidine	0.221 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	559 kcal	28%
ProteinF	29.9 g	60%
Total fatF	40 g	51%
CarbohydrateF	18.7 g	6.8%
FiberF	5.1 g	18%
Sugars	1.4 g	no DV
Fats
Saturated fat	8.7 g	43%
Trans fat	0.06 g	no DV
Monounsaturated fat	16.2 g	no DV
Polyunsaturated fat	21 g	no DV
Omega-3 (ALA+EPA+DHA)	0.12 g	no DV
Omega-6 (linoleic)	20.71 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.9 mg	2.1%
Thiamin (B1)	0.27 mg	23%
Riboflavin (B2)	0.15 mg	12%
Niacin (B3)	5 mg	31%
Pantothenic acid (B5)	0.75 mg	15%
Vitamin B6	0.14 mg	8.4%
Folate (DFE)	58 µg	14%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1 µg	0.1%
Vitamin E	2.18 mg	15%
Vitamin D	0 µg	0%
Vitamin K	7.3 µg	6.1%
Choline	63 mg	11%
Minerals
Sodium	7 mg	0.3%
CalciumF	37 mg	2.9%
IronF	8.4 mg	46%
MagnesiumF	500 mg	119%
PhosphorusF	1,150 mg	92%
PotassiumF	691 mg	15%
ZincF	6.3 mg	58%
CopperF	1.23 mg	136%
ManganeseF	4.12 mg	179%
SeleniumF	20.5 µg	37%
Carotenoids
Beta-carotene	9 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	74 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	7 g	no DV
Amino acids
Tryptophan	0.576 g	no DV
Threonine	0.998 g	no DV
Isoleucine	1.281 g	no DV
Leucine	2.419 g	no DV
Lysine	1.236 g	no DV
Methionine	0.603 g	no DV
Phenylalanine	1.733 g	no DV
Valine	1.579 g	no DV
Histidine	0.78 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170556 ("Seeds, pumpkin and squash seed kernels, dried"), Foundation Foods #2515380.

Compare pumpkin seeds with…

Pumpkin seeds vs Sunflower seeds

Frequently asked questions

How many calories are in pumpkin seeds?

Pumpkin seeds has 158 calories per 1 oz (28.35 g), or 559 calories per 100 g, according to USDA FoodData Central.

How much protein is in pumpkin seeds?

8.5 g of protein per 1 oz, which is 17% of the 50 g Daily Value.

What is pumpkin seeds rich in?

Per serving, pumpkin seeds is richest in Manganese at 51% of the Daily Value, Copper (39%), Magnesium (34%), Phosphorus (26%).

Is pumpkin seeds healthy?

By nutrient density, pumpkin seeds scores 41 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More nuts and seeds

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.