Pumpkin Seeds
About Pumpkin Seeds
Pumpkin seeds, plain. The hulled green kernels (pepitas) from the pumpkin or other winter squash. Eaten as a snack, sprinkled on salads, soups and porridge, or stirred into baking.
Pumpkin seeds are an outstanding plant source of:
- Magnesium: one of the most concentrated dietary sources.
- Zinc, iron, copper and manganese.
- Protein and unsaturated fat.
The iron and zinc in pumpkin seeds is plant-form (non-haem); pairing with a vitamin C-rich food in the same meal improves absorption.
Micronutrients (per 100g, raw)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 10 mg | 68% |
| Calcium | 39 mg | 6% |
| Magnesium | 270 mg | 90% |
| Potassium | 820 mg | 23% |
| Sodium | 18 mg | 1% |
| Chloride | N (present, not quantified) | . |
| Phosphorus | 850 mg | 155% |
| Zinc | 6.6 mg | 69% |
| Copper | 1.57 mg | 131% |
| Manganese | N (present, not quantified) | . |
| Iodine | N (present, not quantified) | . |
| Selenium | 6 ug | 8% |
| Vitamins | ||
| Vitamin A | 38 ug | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ug | 0% |
| Vitamin E | N (present, not quantified) | . |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | 0.23 mg | 23% |
| Vitamin B2 (riboflavin) | 0.32 mg | 25% |
| Vitamin B3 (niacin) | 8.8 mg | 52% |
| Vitamin B5 (pantothenic acid) | N (present, not quantified) | . |
| Vitamin B6 | N (present, not quantified) | . |
| Vitamin B7 (biotin) | N (present, not quantified) | . |
| Vitamin B9 (folate) | N (present, not quantified) | . |
| Vitamin B12 | 0 ug | 0% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 14-842 (matched record: "Pumpkin seeds"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Phosphorus (155%), Copper (131%), Magnesium (90%), Zinc (69%), Iron (68%), Vitamin B3 (niacin) (52%).
A source of by content (per 100g): Vitamin B2 (riboflavin) (25%), Potassium (23%), Vitamin B1 (thiamin) (23%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.