What are the Nutritional Facts about Pumpkin Seeds?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Pumpkin seeds are rich in protein, healthy fats, fiber, and minerals like magnesium and zinc. Learn pumpkin seeds nutrition facts and benefits.
Introduction
Pumpkin seeds, also known as pepitas, are small but highly nutritious seeds. They are commonly eaten roasted, raw, or added to Indian snacks and dishes. Pumpkin seeds are rich in protein, healthy fats, fibre, vitamins, and minerals, making them excellent for heart health, immunity, and overall wellness.
Nutritional Value of Pumpkin Seeds (Raw – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 559 kcal |
| Protein | 30 g |
| Total Fat | 49 g |
| Saturated Fat | 8.7 g |
| Carbohydrates | 11 g |
| Dietary Fibre | 6 g |
| Magnesium | 592 mg |
| Phosphorus | 1,233 mg |
| Potassium | 809 mg |
| Zinc | 7.8 mg |
| Iron | 8.8 mg |
| Copper | 1.3 mg |
| Vitamin E | 2.2 mg |
| Antioxidants | Polyphenols |
Key Nutrients in Pumpkin Seeds
1. High Plant-Based Protein
- Supports muscle repair and growth
- Good for vegetarians and vegans
- Helps keep you full
2. Healthy Fats
- Rich in omega-6 and monounsaturated fats
- Supports heart health
- Helps reduce bad cholesterol
3. Magnesium
- Supports bone and muscle health
- Helps regulate blood sugar
- Supports nerve function
4. Zinc
- Boosts immunity
- Supports skin and wound healing
- Important for reproductive health
5. Iron
- Helps prevent anaemia
- Supports oxygen transport in blood
- Improves energy levels
Health Benefits of Eating Pumpkin Seeds
- ❤️ Supports heart health
- 🛡️ Boosts immunity
- 💪 Supports muscle strength
- 🩸 Helps regulate blood sugar
- 😴 Supports better sleep (tryptophan)
Are Pumpkin Seeds Good for Weight Loss?
Yes, when eaten in moderation. Pumpkin seeds:
- Are high in protein and fibre
- Reduce hunger
- Provide long-lasting energy
Recommended portion: 1–2 tablespoons per day.
Who Should Be Careful with Pumpkin Seeds?
- People with seed allergies
- Those on calorie-restricted diets
- Individuals with digestive sensitivity (excess may cause bloating)
Healthy Ways to Eat Pumpkin Seeds
- Raw or dry roasted (unsalted)
- Added to salads and soups
- Mixed with oats, curd, or smoothies
- Used in homemade trail mixes
Conclusion
Pumpkin seeds are a nutrient-dense superfood rich in protein, healthy fats, fibre, and essential minerals like magnesium, zinc, and iron. Including pumpkin seeds in your daily diet can support heart health, immunity, digestion, and weight management when eaten in moderation.