Pumpkin Seeds

Pumpkin Seeds – Nutrition Facts (per 100 grams)

Calories: 574 kcal
Protein: 29.8 g
Fat: 49.0 g

• Saturated Fat: 8.7 g
• Monounsaturated Fat: 16.2 g
• Polyunsaturated Fat: 21.4 g
  Carbohydrates: 14.7 g
• Sugars: 1.3 g
• Fiber: 6.5 g
  Cholesterol: 0 mg
  Sodium: 18 mg

Vitamins in Pumpkin Seeds

• Vitamin A: 3 IU (0% DV)
• Vitamin B1 (Thiamine): 0.2 mg (16% DV)
• Vitamin B2 (Riboflavin): 0.2 mg (12% DV)
• Vitamin B3 (Niacin): 4.5 mg (28% DV)
• Vitamin B5 (Pantothenic Acid): 0.8 mg (16% DV)
• Vitamin B6: 0.1 mg (8% DV)
• Vitamin B12: 0 µg (0% DV)
• Vitamin C: 0.3 mg (0% DV)
• Vitamin D: 0 µg (0% DV)
• Vitamin E: 2.2 mg (15% DV)
• Vitamin K: 7.3 µg (6% DV)

Minerals in Pumpkin Seeds

• Calcium: 46 mg (4% DV)
• Phosphorus: 1233 mg (176% DV)
• Magnesium: 592 mg (141% DV)
• Potassium: 809 mg (17% DV)
• Iron: 8.8 mg (49% DV)
• Zinc: 7.8 mg (71% DV)
• Selenium: 9.4 µg (17% DV)

Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Pumpkin seeds are a nutrient-dense snack, providing a substantial amount of protein and healthy fats, especially polyunsaturated fats.
• They are an excellent source of magnesium, which supports bone health and energy production, and zinc, which is important for immune function and wound healing.
• Phosphorus content is exceptionally high, promoting bone and cellular health.
• They also contain significant amounts of iron, beneficial for oxygen transport, and Vitamin K, supporting blood clotting and bone health.
• High in calories, pumpkin seeds are best enjoyed in moderate portions