Pumpkin Seeds Nutrition Facts: Calories, Macros & Health Benefits
Summary: One quarter cup (32g) of pumpkin seeds contains 178 calories, 9.6g protein, 6.0g carbs, and 12.8g fat. Pumpkin Seeds is a good source of iron, magnesium, zinc.
Nutrition Facts — quarter cup (32g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 178 kcal | 9% |
| Protein | 9.6g | 19% |
| Carbohydrates | 6.0g | 2% |
| Total Fat | 12.8g | 16% |
| Fiber | 1.6g | 6% |
| Potassium | 221.1mg | 5% |
| Calcium | 12.0mg | 1% |
| Iron | 2.7mg | 15% |
| Magnesium | 160.0mg | 38% |
| Zinc | 2.0mg | 18% |
| Phosphorus | 368.0mg | 29% |
Are Pumpkin Seeds Good for You?
Pumpkin Seeds provides 178 calories per quarter cup (32g) with 9.6g of protein, 6.0g of carbohydrates, and 12.8g of fat. They are a source of iron (15% dv), magnesium (38% dv), zinc (18% dv).
Key Health Benefits of Pumpkin Seeds
- Good source of iron (15% dv)
- Good source of magnesium (38% dv)
- Good source of zinc (18% dv)
- Good source of phosphorus (29% dv)
- Provides 9.6g of protein per serving
Frequently Asked Questions
How many calories are in pumpkin seeds?
One quarter cup (32g) of pumpkin seeds contains 178 calories.
How much protein are in pumpkin seeds?
One quarter cup (32g) of pumpkin seeds provides 9.6g 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.