Pumpkin Seeds Nutrition Facts: Calories, Macros & Health Benefits
Summary: One handful (28g) of pumpkin seeds contains 161 calories, 8.3g protein, 4.1g carbs, and 13.7g fat. Pumpkin Seeds is a good source of saturated fat, iron, magnesium.
Nutrition Facts — one handful (28g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 161 kcal | 8% |
| Protein | 8.3g | 17% |
| Carbohydrates | 4.1g | 1% |
| Total Fat | 13.7g | 18% |
| Fiber | 1.8g | 6% |
| Sugar | 0.36g | -- |
| Saturated Fat | 2.4g | 12% |
| Sodium | 71.7mg | 3% |
| Potassium | 220.6mg | 5% |
| Calcium | 14.6mg | 1% |
| Iron | 2.3mg | 13% |
| Magnesium | 154.0mg | 37% |
| Zinc | 2.1mg | 19% |
| Vitamin C | 0.50mg | 1% |
| Vitamin B6 | 0.03mg | 2% |
| Folate | 16.0mcg | 4% |
| Vitamin K | 1.3mcg | 1% |
| Phosphorus | 327.6mg | 26% |
Are Pumpkin Seeds Good for You?
Pumpkin Seeds provides 161 calories per handful (28g) with 8.3g of protein, 4.1g of carbohydrates, and 13.7g of fat. They are a source of saturated fat (12% dv), iron (13% dv), magnesium (37% dv).
Key Health Benefits of Pumpkin Seeds
- Good source of saturated fat (12% dv)
- Good source of iron (13% dv)
- Good source of magnesium (37% dv)
- Good source of zinc (19% dv)
- Good source of phosphorus (26% dv)
- Provides 8.3g of protein per serving
Frequently Asked Questions
How many calories are in pumpkin seeds?
One handful (28g) of pumpkin seeds contains 161 calories.
How much protein are in pumpkin seeds?
One handful (28g) of pumpkin seeds provides 8.3g of protein.
Are pumpkin seeds vegetarian?
Yes, pumpkin seeds are suitable for vegetarian diets.
Are pumpkin seeds vegan?
Yes, pumpkin seeds are completely plant-based and vegan-friendly.
Are pumpkin seeds gluten-free?
Yes, pumpkin seeds are naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track pumpkin seeds and thousands of other foods with the Gram app.