Sesame Seed
Poppy Seed
Pumpkin Seed
Pumpkin seeds, or pepitas, are tiny but nutrient-dense. They’re a great source of protein, healthy fats, and essential minerals, perfect for snacking or adding to meals.
40
1 tbsp
(10 grams, raw and shelled)
CAL
A
Nutri-Score
High in protein, rich in magnesium, and a good source of healthy fats.
Value per 100 grams & per cup (65g):
560 kcal | 720 kcal
Protein
30 grams | 38.7 grams
Fats
50 grams | 65 grams
Carbohydrates
10 grams | 15 grams
Fiber
6 grams | 7.5 grams
Vitamins & Nutrients
- Magnesium: Supports muscles, nerves, and energy.
- Zinc: Boosts immunity and healing.
- Iron: Helps transport oxygen in the body.
- Antioxidants (Carotenoids & Vitamin E): Help reduce inflammation and protect cells from damage.
Satiety and Feelings
Pumpkin seeds offer a crunchy, satisfying texture with a nutty flavor, and their combination of protein, fat, and fiber helps keep you full for longer. Great for curbing cravings between meals.
What does 100 g look like?
Roughly 3/4 cup or a small handful and a half of loose pumpkin seeds.
What does 2000|2500 calories look like?
About 2.8 cups (370 grams / 0.8 lbs) | 3.5 cups (450 grams / 1 lb) of pumpkin seeds.
* Bad or good fats?
Contains Monounsaturated Fats: Help reduce LDL (bad) cholesterol and support heart health. So nutritionally, this is protective fat, not harmful fat.
Daily Value per 100 grams %
Did you know?
Pumpkin seeds were used as a natural remedy by Native American tribes for centuries.
They’re one of the few seeds that are alkaline-forming, which helps balance the body’s pH levels.
Roasted pumpkin seeds are often used as a healthy snack alternative to chips due to their high nutrient content.
Rich in tryptophan, an amino acid that supports serotonin production, they may help improve mood and sleep.
Just a small handful can supply nearly half your daily magnesium needs.
- Traditionally, pumpkin seeds have been used to fight intestinal parasites, especially tapeworms and roundworms, due to compounds like cucurbitacin that may help paralyze parasites.
Drawbacks ⚠️
High in fat, even though it’s mostly healthy fat—can contribute to high calorie intake if eaten in large quantities.
May cause digestive discomfort in some individuals when eaten with the shell.
Allergies to seeds (including pumpkin) are rare but can occur, especially in people with nut or other seed allergies.
