Pumpkin seeds
Last updated 4 Nov 2026
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Pumpkin seeds are the edible seeds of the pumpkin and belong to the nuts and seeds food group. The supplied data do not specify whether they are raw or roasted. Per 100g, they provide 46g of fat, 24g of protein, 15g of carbohydrate and 270mg of magnesium.
Their fat content contributes substantially to their energy content, which is worth noting for people monitoring energy intake. Protein supports the growth and repair of body tissues, while magnesium contributes to normal muscle and nerve function. Products with added salt may have a higher salt content than the figures provided here. Full nutrient figures are shown in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 565 kcal |
Energy | 2345 kJ |
Fat | 46g |
of which saturates | 7g |
Carbohydrate | 15g |
of which sugars | 1.1g |
24g | |
Salt | 0.05g |
Alcohol | 0g |
Water | 5.6g |
Cholesterol | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
38µg | |
0µg | |
0mg | |
0.23mg | |
0.32mg | |
1.7mg | |
0µg | |
39mg | |
10mg | |
270mg | |
850mg | |
820mg | |
Sodium | 18mg |
6.6mg | |
1.6mg | |
6µg |
About these figures
Values are per 100g of the food as described (Analysis and literature sources). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.