Apr 10, 2023
Dried, roasted pumpkin seeds are 2% water, 49% fat, 15% carbohydrates, and 30% protein (table).
In a 100 gram reference serving, the seeds are calorie-dense (574 kcal), and a rich source (20% of the Daily Value, DV, or higher) of protein, dietary fiber, niacin, iron, zinc, manganese, magnesium, and phosphorus (table). The seeds are a moderate source (10–19% DV) of riboflavin, folate, pantothenic acid, sodium, and potassium (table). Major fatty acids in pumpkin seeds are linoleic acid and oleic acid, with palmitic acid and stearic acid in lesser amounts.