Pumpkin seed: calories & nutrition facts
100 g of pumpkin seed contain 588 kcal (2,435 kJ), 35.5 g protein, 2.8 g carbohydrates (of which 1.3 g sugar), 46.3 g fat and 8.7 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 588 kcal
- Protein
- 35.5 g
- Carbs
- 2.8 g
- Fat
- 46.3 g
- Fiber
- 8.7 g
- Sugar
- 1.3 g
- Salt
- 0.07 g
Nutrition for your portion
- Calories
- 588 kcal
- Protein
- 35.5 g
- Carbs
- 2.8 g
- Sugar
- 1.3 g
- Fat
- 46.3 g
- Fiber
- 8.7 g
for 100 g
Energy split
- Protein25 %
- Carbs2 %
- Fat73 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 588 kcal / 2,435 kJ | |
| MACRONUTRIENTS | ||
| Protein | 35.5 g | |
| Fat | 46.3 g | |
| Saturated fatty acids | 7.7 g | |
| Monounsaturated fatty acids | 13 g | |
| Polyunsaturated fatty acids | 23 g | |
| Omega-3 fatty acids | 0.22 g | |
| Omega-6 fatty acids | 22.8 g | |
| Cholesterol | – | |
| Carbohydrates | 2.8 g | |
| Sugar | 1.3 g | |
| Starch | 1.5 g | |
| Lactose | 0 g | |
| Fiber | 8.7 g | |
| Alcohol | 0 g | |
| Water | 5.4 g | |
| Salt | 0.07 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 20 µg | 3 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 2.2 mg | 18 % |
| Vitamin K | 2.3 µg | 3 % |
| Vitamin B1 (thiamine) | 0.59 mg | 53 % |
| Vitamin B2 (riboflavin) | 0.04 mg | 3 % |
| Niacin | 8.2 mg | 51 % |
| Pantothenic acid | 0.4 mg | 7 % |
| Vitamin B6 | 92.2 µg | 7 % |
| Biotin | 13.5 µg | 27 % |
| Folate | 0 µg | 0 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | – | |
| MINERALS | ||
| Sodium | 27.7 mg | |
| Potassium | 570 mg | 28 % |
| Calcium | 9.9 mg | 1 % |
| Magnesium | 285 mg | 76 % |
| Phosphorus | 516 mg | 74 % |
| Iron | 4.9 mg | 35 % |
| Zinc | 6.2 mg | 62 % |
| Iodine | 2.7 µg | 2 % |
| Copper | 833 µg | 83 % |
| Manganese | 4,040 µg | 202 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
Don't feel like logging pumpkin seed by hand?
Just take a photo of your meal – FoodScope recognizes the ingredients and calculates with the same BLS values. Try it right here:
What’s in your meal?
Upload a photo and get an understandable estimate of calories, macros, and visible ingredients in moments.
Drop your meal photo here
For the best result, use a bright photo showing the full plate and portion.
German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · H310100 · Data: BLS 4.0 (2025)