Source: USDA FDCFDC ID: 2507022

Pumpkin Seeds: Nutrition Facts & Health Benefits

Nutrition values per 100g serving

567 kcal

Calories

33.3 g

Protein

46.7 g

Total Fat

13.3 g

Carbs

Pumpkin seeds, also known as pepitas, are small but mighty nutritional powerhouses harvested from the center of pumpkins. These crunchy, nutty seeds are a popular snack enjoyed worldwide for their versatility and dense nutrient profile.

Health Benefits

Muscle Support

With 33.3g of protein per 100g, these seeds are excellent for muscle repair and maintaining satiety.

Heart Health

Naturally free of cholesterol and low in sodium, they support cardiovascular function and healthy blood pressure levels.

Increased Energy

The high iron content (9mg) helps combat fatigue and supports oxygen transport throughout the body.

Digestive Wellness

The 6.7g of dietary fiber promotes regular digestion and helps maintain a healthy gut microbiome.

Nutrition Summary

Pumpkin seeds are a nutrient-dense superfood, offering a robust profile per 100g serving. They are an excellent plant-based protein source with 33.3g of protein and contain 46.7g of healthy fats. With 0g of sugar and 0mg of cholesterol, they are a heart-conscious snack choice that provides 700mg of potassium and 9mg of iron. Additionally, their 6.7g of dietary fiber supports digestive health, making them a balanced addition to any diet.