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
| Nutrient | Per 1 undetermined cup (129 g) | Per 100 g |
|---|---|---|
| Calories | 721 | 559 |
| Protein | 39 g | 30 g |
| Total carbohydrate | 14 g | 11 g |
| Total fat | 63 g | 49 g |
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
Photo by Antoni Shkraba on Pexels
Selecting, storing & prepping pumpkin seeds
- Selecting
- Hulled (green) pumpkin seeds are ready to eat as-is; unhulled seeds still have the white outer husk and need roasting or shelling before most people find them palatable.
- Storing
- Shelled pumpkin seeds keep about 2-3 months at room temperature in a sealed container; refrigerating extends that to about 6 months, since their fat content is prone to turning rancid at warm temperatures.
- Prepping
- Rinsing raw pumpkin seeds from a fresh pumpkin to remove clinging pulp, then drying them fully before roasting, keeps them from steaming instead of crisping in the oven.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
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.
- What is the nutritional value of pumpkin seeds?
- Per 1 undetermined cup (129 g), pumpkin seeds has 721 calories, 39 g protein, 14 g carbohydrate, and 63 g fat, plus notable amounts of Manganese, Copper, Magnesium, Phosphorus, Zinc, and Iron. See the full nutrition facts label above for every vitamin and mineral.
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://nutrifactshub.com/foods/pumpkin-seeds