1 serving (46 grams) contains 264 calories, 13.7 grams of protein, 22.5 grams of fat, and 6.8 grams of carbohydrates.
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Nutrition Information
Calories |
826.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.6 g | 90% | |
| Saturated Fat | 12.3 g | 61% | |
| Polyunsaturated Fat | 28.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 25.9 mg | 1% | |
| Total Carbohydrates | 21.2 g | 7% | |
| Dietary Fiber | 9.4 g | 33% | |
| Sugars | 1.9 g | ||
| protein | 42.9 g | 85% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 74.9 mg | 5% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 1134.7 mg | 24% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pumpkin seeds
Pumpkin seeds, also known as pepitas, are edible seeds found within pumpkins, originating from the Americas with a long history in indigenous cuisine. These seeds are small, flat, and oval-shaped with a light green color when the hard outer shell is removed. Nutritionally, they are an excellent source of plant-based protein, healthy fats, dietary fiber, and a wide array of vitamins and minerals, including magnesium, zinc, iron, and potassium. A one-ounce (28g) serving provides approximately 150 calories, 7g protein, 13g fat (mostly unsaturated), and 1.7g fiber. Their nutrient-dense profile makes them a popular addition to various diets, particularly as a snack or topping in salads, soups, and baked goods.
Health Benefits
- Rich in magnesium, which supports healthy bones, muscle function, and blood pressure regulation.
- Contains zinc, which is essential for immune function, skin health, and wound healing.
- High in antioxidants, such as vitamin E and carotenoids, which combat oxidative stress and may reduce inflammation.
Dietary Considerations
Selection and Storage
Store pumpkin seeds in an airtight container in a cool, dry place to maintain freshness. Refrigeration is recommended for extended shelf life, especially for hulled seeds to prevent rancidity.
Common Questions About Pumpkin seeds Nutrition
Are pumpkin seeds high in protein?
Pumpkin seeds are a good source of protein, containing around 7 grams of protein per 1-ounce (28-gram) serving. They also provide healthy fats and essential amino acids, making them a great addition to a balanced diet.
Can I eat pumpkin seeds on a keto diet?
Yes, pumpkin seeds can be part of a keto diet as they are low in carbs, with approximately 4 grams of net carbs per 1-ounce (28-gram) serving. They are also rich in healthy fats, which align well with keto dietary guidelines.
What are the health benefits of eating pumpkin seeds?
Pumpkin seeds are rich in magnesium, zinc, and antioxidants, which support healthy bones, immune function, and reduce inflammation. They may also promote heart health and improve sleep due to their tryptophan and magnesium content.
How many pumpkin seeds should I eat in a day?
A recommended serving size of pumpkin seeds is around 1 ounce (about a small handful or 28 grams), which provides 150 calories, 7 grams of protein, and a healthy balance of fats. Consuming this portion daily can be an excellent addition to a healthy diet.
How do pumpkin seeds compare to sunflower seeds nutritionally?
Pumpkin seeds and sunflower seeds are similar in calories and fat content, but pumpkin seeds are higher in protein, magnesium, and zinc. They also have a nuttier flavor, making them a good choice for those seeking a nutrient-dense snack.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Pumpkin seeds DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Magnesium: Fact Sheet for Health ProfessionalsNational Institutes of Health - Office of Dietary SupplementsExplains the role of magnesium in health, a key nutrient abundant in pumpkin seeds, and its dietary sources.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesReferences pumpkin seeds as a source of plant-based protein and healthy fats, fitting into recommendations for dietary variety.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
