Pumpkin Seeds Nutrition Facts and Health Benefits

Pumpkin seeds are among the most nutritious, with high protein and iron contents among other nutrients. Read on to learn more about its potent health benefits.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 21, 2022.

Pumpkin seeds are roasted, edible seeds that can be obtained from a pumpkin by removing the seeds and roasting them separately.

Even a small serving can provide a significant amount of minerals and vitamins, including magnesium, phosphorus, zinc, and iron.

Its high antioxidant content makes it useful for lowering the odds of developing cancers like prostate cancer.

Pumpkin seeds contain a substantial amount of protein. This protein content contains all of the essential amino acids. Since it also contains a significant amount of tryptophan, it improves sleep quality.

Both the fiber and fat contents are quite high. As a result, it can help regulate blood sugar and improve digestion. The majority of the fat it contains is heart-healthy unsaturated fatty acids.

It is simple to incorporate into your diet as it can be eaten as a snack or added to granola or salads.

Pumpkin Seeds Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of pumpkin seeds:

  • Energy: 559 calories
  • Carbs: 10.7 grams
  • Sugar: 1.4 grams
  • Fiber: 6 grams
  • Protein: 30.2 grams
  • Fat: 49 grams
  • Saturated Fat: 8.66 grams

Jump to a section where you can learn more about pumpkin seeds nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Pumpkin Seeds

Thanks to a significant amount of specific vitamins and minerals, pumpkin seeds could provide several health benefits.

Continue reading to discover the potential benefits of consuming pumpkin seeds.

They May Prevent Infections

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It is needed by the body for several functions, including the formation of red blood cells.

Copper can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

May Aid Certain Hormones Secretion

The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.

It is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.

Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.

It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.

It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.

Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.

It can also support digestive processes, thus improving the absorption of nutrients in the gut.

May Improve Teeth and Bone Health

The primary function of phosphorus is linked to the formation of teeth and bones.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

They May Improve Your Sleep

Magnesium plays a key role in improving the duration and quality of sleep.

It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

Magnesium can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

It can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

May Reduce the Risk of Some Cancers

Potassium is important for the normal functioning of the muscles, nerves, and heart.

It also plays a role in the formation of DNA and RNA, thus reducing the risk of cancer linked to mutations in these genetic materials.

Potassium helps to lower blood pressure by promoting the removal of sodium from the body via urine.

The removal of sodium results in the elimination of water from the body, thus reducing fluid overload.

The reduction in fluid overload and water retention in the body helps to lower the blood pressure and decreases the strain on the heart.

Potassium also helps the muscles contract, thereby supporting our movements. It can keep the bones and teeth strong and aid muscle recovery after strenuous exercise sessions.

Potassium can also help in filtering and removing toxins and waste materials from the kidneys and promote the conduction of nerve impulses throughout the body.

It can improve energy usage and storage in the body, ensuring an adequate supply of glucose to the cells to help them perform their normal functions.

They May Boost Testosterone Levels

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is one of the important minerals involved in the growth and development of organs and tissues.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

May Lower the Risk of Cancer

Selenium may help to lower the risk of some forms of cancer.

This benefit of selenium could be attributed to its ability to reduce oxidative stress and DNA damage, boost the immune system, and destroy cancer cells.

Selenium can boost immune functions and reduce the risk of infections.

It can also regulate the activities of the immune cells against allergens and irritants and, thus, prevent the symptoms of allergic diseases like asthma, dermatitis, and rhinitis.

It also plays a role in restoring healthy immune functions, thus preventing the development and progress of autoimmune disorders that occur when the immune cells fail to recognize the body’s tissues as their own and attack them.

Selenium can improve the health of the skin, hair, and nail. It can support the healing of skin lesions and promote hair growth.

It can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.

May Improve Normal Nerve and Brain Function

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Pumpkin Seeds Nutrition Facts

Continue reading to find out the following pumpkin seeds nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on pumpkin seeds macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate4% DV10.7 g
Protein60% DV30.2 g
Fat63% DV49 g

Vitamin Content

Pumpkin Seeds are excellent source of Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin B6 (Pyroxidine), and Vitamin K.

Here's the full pumpkin seeds vitamin content per 100g:

Vitamin A1% DV16 IU
Vitamin C2% DV1.9 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)23% DV0.273 mg
Vitamin B2 (Riboflavin)12% DV0.153 mg
Vitamin B3 (Niacin)31% DV4.99 mg
Vitamin B5 (Pantothenic acid)15% DV0.75 mg
Vitamin B6 (Pyroxidine)8% DV0.143 mg
Vitamin B9 (Folate)15% DV58 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E15% DV2.18 mg
Vitamin K6% DV7.3 µg

Mineral Content

Pumpkin Seeds are excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, and Zinc.

They also contain a good amount of Potassium, and Selenium and some Calcium.

Here's the full pumpkin seeds mineral content per 100g:

Calcium4% DV46 mg
Copper149% DV1.34 mg
Fluoride0% DV0 mg
Iron49% DV8.82 mg
Magnesium141% DV592 mg
Manganese197% DV4.54 mg
Phosphorus98% DV1230 mg
Potassium17% DV809 mg
Selenium17% DV9.4 μg
Sodium0% DV7 mg
Zinc71% DV7.81 mg

Protein and Amino Acid Profile

Pumpkin Seeds contain 30.2 g of protein per 100 g, or in other words, pumpkin seeds provide 5.4 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in pumpkin seeds contain all nine essential amino acids, however, they are a little bit low in lysine.

Histidine OK104% DV0.78 g
Isoleucine OK85% DV1.28 g
Leucine OK82% DV2.42 g
Lysine Low55% DV1.24 g
Methionine OK55% DV0.603 g
Phenylalanine OK115% DV1.73 g
Threonine OK87% DV0.998 g
Tryptophan OK192% DV0.576 g
Valine OK81% DV1.58 g

Fat Breakdown

Around 79% of the calories in pumpkin seeds are from fat. Pumpkin Seeds have 49 grams or 63% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Pumpkin Seeds fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, pumpkin seeds is cholesterol free.

Pumpkin Seeds contain 0.064 g of trans fats per 100g. Trans fats should be kept as low as possible.

Total Fat63% DV49 g
Saturated Fat43% DV8.66 g
Monounsaturated Fatdo not have a %DV16.2 g
Polyunsaturated Fatdo not have a %DV21 g
Trans Fatsdo not have a %DV0.064 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

8% of the calories in pumpkin seeds come from carbohydrates.

Carbs in pumpkin seeds are mostly fiber (56%), followed by starch and sugars.

When it comes to sugars, pumpkin seeds are relatively low in sugar, containing grams of sugar per 100g.

Pumpkin Seeds are a great source of fiber, and considered as a "high fiber food", as the contain 7.7 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of pumpkin seeds is 6.

Total Carbohydrate4% DV10.7 g
Dietary Fiber21% DV6 g
Sugars3% DV1.4 g

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