Although much lower in calories and fat than some other seeds, pumpkin seeds are also lower in vitamins. For instance, 1 cup of pumpkin seeds contains 544 calories less than 1 cup of sunflower seeds, but it also contains less than 10 percent of the B vitamin pantothenic acid; 1 cup of sunflower seeds supplies more than 100 percent. Dietary reference intake percentages listed are for adults under age 50.
Calories
One cup of roasted, salted pumpkin seeds contains 285 calories. Of these 285 calories, 124 come from carbohydrates, 112 come from fat and 49 come from protein.
Carbohydrates
One cup of salted pumpkin seeds contains 34 g of carbohydrates, of which 11.8 g are fiber. This is 42 percent of the DRI of fiber, which is 28 g.
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Fat
One cup of roasted, salted pumpkin seeds contains 12.4 g of fat. As with most seeds, the majority of this fat in pumpkin seeds is unsaturated fat. One cup contains 3.9 g of monounsaturated fat and 5.7 g of polyunsaturated fat. Pumpkin seeds contain no cholesterol.
Protein
One cup of pumpkin seeds contains 11.9 g of protein, which comes from 18 amino acids. Pumpkin seeds are not a complete protein because they do not contain all of the essential amino acids, but they do contain high amounts of leucine and arginine.
Minerals
Pumpkin seeds are high in many essential minerals. One cup provides 27 percent of the DRI for iron for men and 12 percent for women. One cup also supplies 40 percent of the DRI for magnesium for men and 53 percent for women, as well as more than 40 percent of the DRI for zinc for both groups. Additionally, 1 cup of salted pumpkin seeds supplies 49 percent of the DRI for copper, 29 percent of the DRI for potassium and more than 14 percent of the DRI for manganese.
Sodium
Pumpkin seeds contain large amounts of sodium. One cup contains 1626 mg, which is 68 percent of the maximum recommended amount per day.
Vitamins
Pumpkin seeds do not contain large amounts of any vitamins. One cup supplies less than 10 percent of the DRI for all water-soluble vitamins, which include vitamin C and all of the B vitamins. One cup also contains less than 1 percent of the fat-soluble vitamins A and D.
