Pumpkin seed, per 100 g: 559 kcal, 30.2 g protein, 10.7 g carbohydrate, 6 g fibre, 49.1 g fat. Figures are the USDA reference values for “Seeds, pumpkin and squash seed kernels, dried”.
At 100 g it reaches the EU threshold to be called a source of manganese, phosphorus, magnesium, copper. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
High protein22% of the energy in this food is proteinHigh fibre6 g fibre per 100 gLow sugars1.4 g sugars per 100 gVery low sodium7 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 559 kcal | |
| Protein | 30.2 g | |
| Fat | 49.1 g | |
| of which saturates | 8.66 g | |
| of which monounsaturates | 16.2 g | |
| of which polyunsaturates | 21 g | |
| Carbohydrate | 10.7 g | |
| of which sugars | 1.4 g | |
| of which starch | 1.47 g | |
| Fibre | 6 g | |
| Water | 5.23 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 46 mg | 5.75% |
| Iron | 8.82 mg | 63% |
| Magnesium | 592 mg | 158% |
| Phosphorus | 1,233 mg | 176% |
| Potassium | 809 mg | 40.5% |
| Sodium | 7 mg | |
| Zinc | 7.81 mg | 78.1% |
| Copper | 1.34 mg | 134% |
| Manganese | 4.54 mg | 227% |
| Selenium | 9.4 µg | 17.1% |
| Vitamins | ||
| Vitamin A | 1 µg | 0.125% |
| Vitamin D | 0 µg | |
| Vitamin E | 2.18 mg | 18.2% |
| Vitamin K | 7.3 µg | 9.73% |
| Vitamin C | 1.9 mg | 2.38% |
| Thiamine (B1) | 0.273 mg | 24.8% |
| Riboflavin (B2) | 0.153 mg | 10.9% |
| Niacin (B3) | 4.99 mg | 31.2% |
| Pantothenic acid (B5) | 0.75 mg | 12.5% |
| Vitamin B6 | 0.143 mg | 10.2% |
| Folate | 58 µg | 29% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Manganese227% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Phosphorus176% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
High in Magnesium158% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
High in Copper134% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
High in Zinc78.1% NRV per 100 g
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
High in Iron63% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
High in Potassium40.5% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
High in Niacin (B3)31.2% NRV per 100 g
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
Source of Folate29% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
Source of Thiamine (B1)24.8% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
Source of Vitamin E18.2% NRV per 100 g
- Vitamin E contributes to the protection of cells from oxidative stress
Source of Selenium17.1% NRV per 100 g
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
High protein21.6% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Seeds, pumpkin and squash seed kernels, dried (FDC ID 170556). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.