Pumpkin Seed Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pumpkin Seed contains 470 calories, 11g protein, 48g carbs, and 24g fat per one piece (25g). It is a source of saturated fat, calcium, iron.
Nutrition Facts — one piece (25g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 470 kcal | 24% |
| Protein | 11.0g | 22% |
| Carbohydrates | 48.0g | 17% |
| Total Fat | 24.0g | 31% |
| Fiber | 7.0g | 25% |
| Sugar | 35.0g | -- |
| Saturated Fat | 6.0g | 30% |
| Sodium | 20.0mg | 1% |
| Potassium | 1.0mg | 0% |
| Calcium | 160.0mg | 12% |
| Iron | 550.0mg | 3056% |
| Magnesium | 2.2mg | 1% |
| Zinc | 340.0mg | 3091% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 25.0mcg | 6% |
| Vitamin E | 2.5mg | 17% |
| Phosphorus | 10.0mg | 1% |
Is Pumpkin Seed Good for You?
Pumpkin Seed provides 470 calories per one piece (25g) with 11g protein, 48g carbohydrates, and 24g fat. It is a source of saturated fat (30% dv), calcium (12% dv), iron (3056% dv).
No-bake energy balls made with dates, pumpkin seeds, oats, and nut butter.
Key Health Benefits of Pumpkin Seed
- Saturated Fat (30% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (3056% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (3091% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (71% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11g protein per serving to support satiety and muscle maintenance.
How to Track Pumpkin Seed Nutrition with Gram
Use Gram to log pumpkin seed and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in pumpkin seed?
Pumpkin Seed contains 470 calories per one piece (25g).
How much protein is in pumpkin seed?
Pumpkin Seed provides 11g of protein per one piece (25g).
How many carbs are in pumpkin seed?
Pumpkin Seed has 48g of carbohydrates per one piece (25g).
Is pumpkin seed good for tracking nutrition?
Yes. Pumpkin Seed can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pumpkin seed in a meal plan?
Use Pumpkin Seed as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track pumpkin seed and thousands of other foods with the Gram app.