Pumpkin Seed Nutrition Facts

Calories, fat, protein, and carbohydrate values for Pumpkin Seed.


There are 285 calories in Pumpkin Seed.


Nutrition Facts
Pumpkin Seed
Serving Size:


cup (64 grams)

Amount Per Serving
Calories from Fat 112
Calories 285

% Daily Value*

Total Fat 12 grams

Saturated Fat 2.3 grams

Polyunsaturated Fat 5.7 grams
Monounsaturated Fat 3.9 grams

Cholesterol 0 milligrams

Sodium 12 milligrams

Potassium 588 milligrams

Total Carbohydrates 34 grams

Dietary Fiber 12 grams

Protein 12 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Nuts & Seeds > Pumpkin & Squash Seeds

How long would it take to burn off 290 KCal?
Walking (3mph) 77 minutes
Running (6mph) 27 minutes
Bicycling (10mph) 40 minutes
Values estimated based on person weighing 140 lbs.

What is pumpkin seed good for?

Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses. Pumpkin seeds are also an excellent source of: Phosphorus.

What is pumpkin seed called in English?


A pumpkin seed, also known in North America as a pepita (from the Mexican Spanish: pepita de calabaza, “little seed of squash“), is the edible seed of a pumpkin or certain other cultivars of squash.

Are pumpkin seeds the same as sunflower seeds?

Summary. Sunflower seeds are higher in calories, protein, and fats. On the other hand, pumpkin seeds are significantly higher in carbs, including dietary fiber. Sunflower seeds are richer in both vitamins and minerals, especially B complex vitamins, vitamin C, phosphorus, copper, manganese, and iron.

How do I eat pumpkin seeds?

Pumpkin seeds can be eaten raw but taste especially delicious roasted. To roast them, toss them in olive oil or melted butter, plus salt, pepper, and any other seasonings you desire. Spread them on a baking sheet and cook them in the oven at 300°F (150°C) for 30–40 minutes, or until brown and crunchy.

Who should not eat pumpkin seeds?

Top 9 Side Effects Of Pumpkin Seeds

  • Stomach Ache. …
  • Absence Of Nutrients. …
  • Not Good For People On Diuretic Drugs. …
  • Not Safe For Infants. …
  • Not Safe For Pregnant And Breastfeeding Women. …
  • Allergy To Pumpkin Seeds. …
  • Not Safe For People With Hypoglycemia. …
  • Could Cause Unwanted Weight Gain.

Is pumpkin seeds good for sperm?

Since pumpkin seeds are a rich source of zinc, they may improve sperm quality. Evidence from one study in mice suggests they may also protect human sperm from damage caused by chemotherapy and autoimmune diseases (33).

Is it OK to eat pumpkin seeds everyday?

Rich in magnesium, iron and fibre, the seeds make for a healthy and crunchy snack. The American Heart Association recommends having a quarter cup (30 grams) of pumpkin seeds every day as a part of a healthy diet.