Pumpkin seeds, unsalted
Common food
Photo: Wikipedia
Unsalted pumpkin seeds are flat, oval kernels with a satisfyingly crisp bite and a subtly nutty, earthy flavor. They are a nutritional powerhouse, offering an exceptional amount of protein and healthy fats in a small, crunchy package.
Calorie split: 19% protein · 9% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People adore them for their deep, toasty flavor and addictive crunch, which elevates both sweet and savory dishes. They are a beloved, versatile snack and a staple ingredient in global cuisines, from Mexican moles to Middle Eastern dukkah.
⚠️ Watch-outs & how to enjoy it better
Their high calorie and fat density means portion control is key for those managing weight. The hard outer shell can be difficult to digest for some, potentially causing discomfort; chewing thoroughly or using hulled (pepita) seeds can help.
Key benefits
- Excellent source of plant-based protein (nearly 30g per 100g).
- Rich in magnesium and zinc for muscle and immune function.
- High in healthy monounsaturated and polyunsaturated fats.
- Good source of dietary fiber for digestive health.
- Provides antioxidants like carotenoids and vitamin E.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'pepita' is Spanish for 'little squash seed,' and in many Latin American countries, these green, hulled seeds are more commonly called pepitas than pumpkin seeds.
Full nutrition (USDA data · scales with serving)
| Water | 2.0 g |
| Energy | 574 kcal |
| Protein | 29.8 g |
| Total lipid (fat) | 49.0 g |
| Carbohydrate, by difference | 14.7 g |
| Fiber, total dietary | 6.5 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 52.0 mg |
| Iron, Fe | 8.1 mg |
| Magnesium, Mg | 550 mg |
| Phosphorus, P | 1174 mg |
| Potassium, K | 788 mg |
| Sodium, Na | 18.0 mg |
| Zinc, Zn | 7.6 mg |
| Copper, Cu | 1.3 mg |
| Selenium, Se | 9.4 ug |
| Vitamin C, total ascorbic acid | 1.8 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.15 mg |
| Niacin | 4.4 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 57.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 57.0 ug |
| Folate, DFE | 57.0 ug |
| Choline, total | 63.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 30.0 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 5.2 g |
| SFA 18:0 | 2.9 g |
| Fatty acids, total monounsaturated | 15.7 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 15.6 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 19.9 g |
| PUFA 18:2 | 19.6 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.12 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Seeds, pumpkin and squash seeds, whole, roasted, with salt added — USDA does not publish this profile for Pumpkin seeds.
| Tryptophan | 0.33 g |
| Threonine | 0.68 g |
| Isoleucine | 0.96 g |
| Leucine | 1.6 g |
| Lysine | 1.4 g |
| Methionine | 0.42 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.92 g |
| Tyrosine | 0.77 g |
| Valine | 1.5 g |
| Arginine | 3.0 g |
| Histidine | 0.52 g |
| Alanine | 0.88 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.4 g |
| Proline | 0.76 g |
| Serine | 0.87 g |
FAQ
What's the difference between pumpkin seeds and pepitas?
Pepitas are a type of pumpkin seed that are naturally green and hull-less, often from specific pumpkin varieties like Styrian or oilseed pumpkins. Traditional pumpkin seeds have a white outer shell (hull) and are beige when shelled.
Are unsalted pumpkin seeds good for you?
Yes, they are highly nutritious, packed with protein, healthy fats, magnesium, and zinc. Choosing unsalted allows you to control your sodium intake and enjoy their natural flavor.
How should I store pumpkin seeds?
Store them in an airtight container in a cool, dark place for up to 3 months. For longer storage, keep them in the refrigerator or freezer to prevent the oils from going rancid.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.74 kcal/g · 21% calories from protein · 6.5 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.