Nuts & Seeds
Pumpkin seeds nutrition facts
A 1 undetermined cup (129 g) serving of pumpkin seeds provides 721 calories, 39 g protein, 14 g carbohydrate, and 63 g fat — about 20% of its calories from protein, 7% from carbohydrate, and 73% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (129 g)
- Vitamin C
- 2.45 mg
- Vitamin A (RAE)
- 1.29 mcg
- Vitamin E
- 2.81 mg
- Vitamin K
- 9.42 mcg
- Thiamin (B1)
- 0.35 mg
- Riboflavin (B2)
- 0.20 mg
- Niacin (B3)
- 6.43 mg
- Vitamin B6
- 0.18 mg
- Folate (DFE)
- 74.8 mcg
- Magnesium
- 764 mg
- Phosphorus
- 1591 mg
- Zinc
- 10.1 mg
- Copper
- 1.73 mg
- Manganese
- 5.86 mg
- Selenium
- 12.1 mcg
Nutrition highlights
Per 1 undetermined cup (129 g), pumpkin seeds is an excellent source of Manganese, Copper, Magnesium, Phosphorus, Zinc, Protein, Iron, Niacin, Thiamin, Dietary Fiber, Potassium, and Selenium and a good source of Vitamin E, Folate, Riboflavin, and Vitamin B6.
Relatively high in Saturated Fat per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined cup (129 g) serving.
Key metrics
Nutrient density
Per 100 kcal, pumpkin seeds delivers about 8% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More protein than 100% of foods · 100% of nuts & seeds
- More magnesium than 100% of foods · 100% of nuts & seeds
- More iron than 99% of foods · 100% of nuts & seeds
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest nuts & seeds to pumpkin seeds by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like pumpkin seeds are lower in some essential amino acids. Eating nuts & seeds together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in pumpkin seeds?
- A 1 undetermined cup (129 g) serving of pumpkin seeds has about 721 calories. Per 100 g, it has 559 calories — a very high calorie density.
- How much protein is in pumpkin seeds?
- Pumpkin seeds provides about 39 g of protein per 1 undetermined cup (129 g) serving, which is 78% of the Daily Value — an excellent source.
- What are the macros in pumpkin seeds?
- Per serving, pumpkin seeds has roughly 39 g protein, 14 g carbohydrate, and 63 g fat. By calories, that is 20% protein, 7% carbohydrate, and 73% fat.
- Is pumpkin seeds high in protein?
- Pumpkin seeds has a protein density of about 5.4 g per 100 kcal, and 20% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in pumpkin seeds?
- Per 1 undetermined cup (129 g), pumpkin seeds is a notable source of Manganese, Copper, Magnesium, Phosphorus, Zinc, and Iron. The label above lists the full micronutrient profile with % Daily Values.
Use it
More nuts & seeds
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170556 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Pumpkin seeds Nutrition Facts.” https://www.nutrifactshub.com/foods/pumpkin-seeds