Pumpkin seed
Pumpkin seed, dried
Categories
| Macros | per 100 g |
|---|---|
| Calories | 568 kcal |
| Protein | 30.8 g |
| Fat | 45.9 g |
| Carbs | 12.7 g |
Dried pumpkin seeds, also known as pepitas when hulled, are the edible seeds of pumpkin varieties, consumed as a snack, stirred into granola, or scattered over salads and soups. Per 100 g, they deliver 568 kcal, 30.8 g of protein, 45.9 g of fat, 12.7 g of carbohydrates and 9.4 g of dietary fibre — a notably high-fat, high-protein profile typical of oilseeds. On the mineral side, they provide 1,040 mg of phosphorus, 790 mg of potassium and 460 mg of magnesium per 100 g. They also contribute 129 mcg of folate and 63 mg of choline per 100 g. Dried pumpkin seeds are compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in pumpkin seeds?
Dried pumpkin seeds contain 568 kcal per 100 g, making them one of the more calorie-dense snack options. A typical 30 g handful comes to roughly 170 kcal.
How much magnesium is in pumpkin seeds?
Dried pumpkin seeds contain 460 mg of magnesium per 100 g, which is exceptionally high for a whole food. A 30 g serving alone provides around 138 mg of magnesium.
Are pumpkin seeds keto-friendly?
Yes, dried pumpkin seeds fit a keto dietary pattern. They contain only 12.7 g of carbohydrates per 100 g, offset by 9.4 g of fibre, and their fat and protein content is substantial at 45.9 g and 30.8 g respectively.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 568 kcal |
| Protein | 30.8 g |
| Fat | 45.9 g |
| Carbs | 12.7 g |
| Fiber | 9.4 g |
| Fats breakdown | Amount |
|---|---|
| Omega-3 | 0.095 g |
| Omega-6 | 19.8 g |
| Minerals | Amount |
|---|---|
| Calcium | 73.0 mg |
| Iron | 7.3 mg |
| Magnesium | 460 mg |
| Phosphorus | 1040 mg |
| Potassium | 790 mg |
| Sodium | 20.0 mg |
| Zinc | 5.0 mg |
| Copper | 1.1 mg |
| Manganese | 3.9 mg |
| Selenium | 11.0 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin D | 0 mcg |
| Vitamin E | 2.0 mg |
| Vitamin K | 2.3 mcg |
| Niacin (B3) | 2.7 mg |
| Pantothenic acid (B5) | 0.39 mg |
| Vitamin B6 | 0.10 mg |
| Folate (B9) | 129 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 63.0 mg |
