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Pumpkin seeds stacked in a pile

Pumpkin Seeds

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Story by Brian Rossiter - Fruit-Powered

Also referred to as “pepitas” in the Southwestern United States, Mexico and other Latin America countries, pumpkin seeds are the edible seeds grown in pumpkins or other cultivar of squash. Pumpkin seeds score a 92 out of 100 in Dr. T.C. Fry’s “A General Guide to Food Selection.”

Pumpkin seeds are usually flat and olive green, often coming in off-white outer hulls. A cup of pumpkin seeds weighs 129 grams and contains 721 calories.

The binomial name of pumpkin itself is Cucurbita Pepo.

Pumpkin seeds are loaded in minerals, especially manganese, magnesium, phosphorous and zinc. Pumpkin seeds also contain lots of protein.

In some parts of central Europe, pumpkins are grown solely to harvest their seeds, from which to make oil. The average pumpkin boasts about 500 seeds.

Pumpkins stacked atop one another in a sunny field

Stats for 100 Grams of Pumpkin Seeds (Seeds, Pumpkin and Squash Seed Kernels, Dried)

  • 559 calories

Notable Nutrients

Percentages based on the Reference Daily Intake for a 2,000-calorie diet

  • Fiber: 24%
  • Fat: 75.5%
  • Protein: 60.5%
  • Vitamin B1: 18.2%
  • Vitamin B2: 9.0%
  • Vitamin B3: 24.9%
  • Vitamin B5: 7.5%
  • Vitamin B6: 7.2%
  • Vitamin E: 10.8%
  • Vitamin K: 9.1%
  • Folate: 14.5%
  • Copper: 67.2%
  • Iron: 49%
  • Magnesium: 148%
  • Manganese: 227.2%
  • Phosphorous: 123.3%
  • Potassium: 23.1%
  • Selenium: 13.4%
  • Zinc: 52.1%


  • Carbohydrates: 7.8%
  • Protein: 18.8%
  • Fat: 73.4%

Food Type

  • Seed


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