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.

Additional Information

Pumpkin seeds, also known as pepitas, are a popular snack and a versatile ingredient with a host of health benefits. Packed with essential nutrients, these small but mighty seeds have been consumed for centuries and are celebrated for their impressive nutritional profile. In this expert article, we will explore the characteristics, benefits, and drawbacks of pumpkin seeds and shed light on why they deserve a place in your healthy diet.

Pumpkin Seed Properties

Pumpkin seeds are derived from the pumpkin fruit, specifically certain varieties of squash. Here are some notable characteristics of these nutritious seeds:

  1. Nutrient-rich: Pumpkin seeds are a nutritional powerhouse, brimming with essential vitamins, minerals, and antioxidants. They are an excellent source of protein, healthy fats, fiber, phosphorus, magnesium, manganese, and zinc.
  2. Culinary versatility: Pumpkin seeds can be enjoyed in a variety of ways. They can be eaten raw, roasted, or added to a variety of dishes, including salads, soups, baked goods, and granola bars. Their mild, nutty flavor makes them a delicious addition to both sweet and savory recipes.
  3. Easy to incorporate: Pumpkin seeds are readily available in most grocery stores and health food stores. They can be purchased pre-packaged or in bulk, making them easy to incorporate into your daily diet.

Pumpkin Seed Benefits

  1. Nutritional powerhouse: Pumpkin seeds are a rich source of essential nutrients. They are particularly rich in magnesium, which plays a vital role in several bodily functions, including bone health, muscle relaxation, and energy production. In addition, pumpkin seeds are an excellent source of zinc, which supports immune function, cell growth, and wound healing.
  2. Heart Healthy Fats: Pumpkin seeds contain a balanced combination of healthy fats, including monounsaturated and polyunsaturated fats. These fats, especially the omega-3 fatty acids found in pumpkin seeds, have been linked to heart health, reducing the risk of heart disease and inflammation.
  3. Antioxidant support: Pumpkin seeds contain a variety of antioxidants, including vitamin E and carotenoids. These antioxidants help protect the body from oxidative stress, reducing the risk of chronic disease and promoting overall well-being.
  4. Prostate Health: Pumpkin seeds have gained attention for their potential role in supporting prostate health. They are a natural source of compounds such as phytosterols, which have been associated with maintaining a healthy prostate and reducing the risk of prostate-related problems.
  5. Digestive Health: The fiber in pumpkin seeds promotes healthy digestion. Fiber helps maintain regular bowel movements, prevents constipation, and supports a healthy gut microbiome.

Disadvantages of pumpkin seeds

While pumpkin seeds offer numerous health benefits, it’s important to be aware of some potential drawbacks:

  1. High Calorie Content: Pumpkin seeds are energy dense due to their healthy fat content. While these fats are beneficial, it’s important to consume pumpkin seeds in moderation, especially if you’re watching your calorie intake.
  2. Allergies: Some people may be allergic or sensitive to pumpkin seeds. If you experience adverse reactions such as itching, swelling, or difficulty breathing after consuming pumpkin seeds, it’s best to avoid them and consult a health care professional.
  3. Phytic acid: Pumpkin seeds, like many other seeds and nuts, contain phytic acid, which can inhibit the absorption of certain minerals such as iron and zinc. However, this can be mitigated by soaking or roasting the seeds before consumption.

Include pumpkin seeds in your diet

To enjoy the benefits of pumpkin seeds, here are a few simple ways to incorporate them into your diet:

  1. Snack on toasted pumpkin seeds: Toss pumpkin seeds with olive oil, salt, and your favorite spices, then roast them in the oven until golden brown and crunchy. Enjoy them on their own as a healthy snack or add them to trail mix.
  2. Sprinkle on salads or yogurt: Add a nutritious crunch to your salads or yogurt bowls by sprinkling pumpkin seeds on top. They provide a delicious texture and enhance the flavor profile of your dishes.
  3. Blend into smoothies: For an extra nutritional boost, add pumpkin seeds to your favorite smoothies. They add a creamy texture and a dose of essential nutrients.
  4. Use in baking: Incorporate pumpkin seeds into baked goods like muffins, breads, and granola bars. They add a delicious crunch and nutritional value to your homemade treats.


Pumpkin seeds are a true nutritional gem, offering a wide range of benefits for your overall health and well-being. With an impressive nutritional profile and culinary versatility, they are a valuable addition to any balanced diet. However, it’s important to consume them in moderation and to be aware of any allergies or sensitivities. So go ahead and reap the nutritional benefits of pumpkin seeds by incorporating them into your meals and snacks. Your taste buds and your body will thank you!

Questions and Answers

Are pumpkin seeds high in calories?

Yes, pumpkin seeds are relatively high in calories due to their healthy fat content. However, when consumed in moderation as part of a balanced diet, they can provide valuable nutrients and contribute to a healthy lifestyle.

Can I eat pumpkin seeds if I have a nut allergy?

Pumpkin seeds are in the seed family, not the nut family, so they are generally safe for people with nut allergies. However, it’s always best to consult a healthcare professional if you have specific concerns or allergies.

Can pumpkin seeds help you lose weight?

While pumpkin seeds are nutrient-dense and offer several health benefits, they should be consumed in moderation if you are trying to lose weight. Due to their caloric content, it’s important to watch portion sizes and include them as part of a balanced, calorie-controlled diet.

Are pumpkin seeds suitable for people with digestive problems?

Pumpkin seeds are generally well tolerated and may provide digestive benefits due to their fiber content. However, individuals with specific digestive conditions or sensitivities should consult a health care professional to determine if pumpkin seeds are appropriate for their particular needs.

Can I feed pumpkin seeds to children?

Pumpkin seeds can be a nutritious addition to a child’s diet. However, it’s important to consider age appropriateness and potential choking hazards. For young children, it’s best to grind or finely chop the seeds before offering them. As always, consult a pediatrician or health care professional for personalized advice.