How healthy are pumpkin seeds?
Are pumpkin seeds healthy? Yes, in sensible portions. Pumpkin seeds score 53/100 on the HowHealthyIs Score: 100 g provide 559 kcal, 592 mg magnesium and 30 g protein. They are among the richest foods in magnesium and a strong plant source of iron and protein. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pumpkin seeds rank higher than 53% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium25%
- Protein11%
- Iron9%
- Fiber4%
- Potassium3%
- Vitamin E3%
- Calcium1%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 55 minus 8 = 48. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pumpkin seeds?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 559 kcal | 157 kcal | |
| Protein | 30 g | 8.5 g | 17% |
| Carbohydrates | 11 g | 3 g | 1% |
| Fiber | 6 g | 1.7 g | 6% |
| Sugars | 1.4 g | 0.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 49 g | 14 g | 18% |
| Saturated fat | 8.7 g | 2.4 g | 12% |
| Vitamins | |||
| Vitamin A | 1 µg | 0.3 µg | 0% |
| Vitamin C | 1.9 mg | 0.5 mg | 1% |
| Vitamin E | 2.2 mg | 0.6 mg | 4% |
| Minerals | |||
| Calcium | 46 mg | 13 mg | 1% |
| Iron | 8.8 mg | 2.5 mg | 14% |
| Potassium | 809 mg | 227 mg | 5% |
| Magnesium | 592 mg | 166 mg | 39% |
| Sodium | 7 mg | 2 mg | 0% |
Source: USDA FoodData Central, "Seeds, pumpkin and squash seed kernels, dried" (FDC 170556). Values rounded.
Why are pumpkin seeds good for you?
- 166 mg magnesium in 1 oz, 39% of the daily value. Magnesium contributes to normal muscle function.
- 8.5 g protein in 1 oz, 17% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.5 mg iron in 1 oz, 14% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use them
- Sprinkling on salads, soups and yogurt
- A high-protein vegan snack
What should you watch out for?
- Calorie-dense like other seeds; salted versions add sodium.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.