✦ Top plant zinc source
✦ Magnesium and iron
✦ Mono and ALA fats
✦ Cucurbitin and antioxidants
Pumpkin seeds (pepitas) are an outstanding plant source of zinc and magnesium — both nutrients that are often a concern on plant-based diets. They also provide useful iron, manganese, plant protein, mono and polyunsaturated fats including ALA, and the cucurbitin compound studied for its action on parasites.
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Preparation note
Soaking and gentle drying (or dry-roasting) reduces phytate content and improves zinc and iron absorption; raw and untoasted preserves heat-sensitive omega-3 ALA best.
Sources:
NIH ODS · CoFID 2021
Where Pumpkin seeds Stands Out
Macronutrients per 100g
2,345
kJ
Energy
24.4
g
Protein
15.2
g
Carbs
5.30
g
Fibre
45.6
g
Fat
1.10
g
Sugars
7.00
g
Saturates
0.05
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 850 mg | 121% | |
| Potassium | 820 mg | 41% | |
| Magnesium | 270 mg | 72% | |
| Calcium | 39.0 mg | 5% | |
| Vitamin A (RAE) | 19.2 µg | 3% | |
| Iron | 10.0 mg | 71% | |
| Zinc | 6.60 mg | 66% | |
| Selenium | 6.00 µg | 11% | |
| Niacin (B3) | 1.70 mg | 11% | |
| Copper | 1.57 mg | 157% | |
| Riboflavin (B2) | 0.320 mg | 23% | |
| Thiamin (B1) | 0.230 mg | 21% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 21.7 g | — | |
| Monounsaturated fat | 11.2 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 1.10 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 230 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 21.6 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.130 g | — | |
| Omega-3 (DPA n-3) — Docosapentaenoic acid (n-3) | 0.000 g | — | |
| Omega-6 (AA) — Arachidonic acid | 0.000 g | — | |
| Omega-6 (GLA) | 0.000 g | — | |
| Omega-3 (DHA) — Docosahexaenoic acid | 0.000 g | — | |
| Omega-3 (EPA) — Eicosapentaenoic acid | 0.000 g | — | |
| Omega-3 (SDA) | 0.000 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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