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 34.
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
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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.
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 1.
- One cup of roasted, salted pumpkin seeds contains 12.4 g of fat.
Protein
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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.
- 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.
Sodium
Pumpkin seeds contain large amounts of sodium 1. 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.
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References
- USDA Nutrient Data: Pumpkin Seeds
- Center for Nutrition Policy and Promotion: Nutritional Goals
- Dietary Reference Intakes: Elements
- FoodData central. Seeds, pumpkin and squash seeds, whole, roasted, without salt. U.S. Department of Agriculture. Updated 2019.
- Gordon B. How much protein should I eat?. The Academy of Nutrition and Dietetics. Updated 2019.
- Pumpkin seeds pack a healthy punch. American Heart Association. Updated 2018.
- Leibbrand M, Siefer S, Schön C, et al. Effects of an oil-free hydroethanolic pumpkin seed extract on symptom frequency and severity in men with benign prostatic hyperplasia: A pilot study in humans. J Med Food. 2019;22(6):551-559. doi: 10.1089/jmf.2018.0106
- Zinc fact sheet for health professionals. National Institutes of Health. Office of Dietary Supplements. Updated 2019.
- Ristic-medic D, Perunicic-Pekovic G, Rasic-Milutinovic Z, et al. Effects of dietary milled seed mixture on fatty acid status and inflammatory markers in patients on hemodialysis. ScientificWorldJournal. 2014;2014:563576. doi:10.1155/2014/563576
- Chatain C, Pin I, Pralong P, Jacquier JP, Leccia MT. Medicinal bioactivites and allergenic properties of pumpkin seeds: Review upon a pediatric food anaphylaxis case report. Eur Ann Allergy Clin Immunol. 2017;49(6):244-251. doi:10.23822/EurAnnACI.1764-1489.19
- Don't let allergies and asthma haunt your Halloween fun. American College of Allergy, Asthma & Immunology. Updated 2012.
- Hirsch DW. Pumpkins are a terrible thing to waste.... University of Connecticut College of Agriculture, Health and Natural Resources Extension. Updated 2016.
Writer Bio
Lisa Thompson has been writing since 2008, when she began writing for the Prevention website. She is a holistic health practitioner, nationally certified massage therapist and National Council on Strength and Fitness-certified personal trainer. Thompson also holds certificates in nutrition and herbology from the Natural Healing Institute, as well as a Master of Education from California State University.