Nutrition of Pumpkin Seeds


Pumpkin seeds, also called pepitas, are the soft hulled seeds of the pumpkin, a member of the squash family. Pumpkin seeds are typically roasted, with or without seasoning, until they are crispy. Other larger squash seeds may be substituted for pumpkin seeds in most recipes.

Serving Size

Nutritional data is calculated based on a serving size of 1 oz. of roasted whole pumpkin seeds, without salt or seasoning.

Calorie Breakdown

One serving of pumpkin seeds provides 126 calories. Forty-five of those calories are from fat, although pumpkin seeds contain mostly unsaturated fat.

Major Nutritional Values

One ounce of pumpkin seeds delivers 5g of protein, as well as 15g of carbohydrates, which is 5 percent of the daily value for a 2,000-calorie diet.

Nutrient Breakdown

The nutritional breakdown of pumpkin seeds as a food source is 50 percent carbohydrates, 36 percent fats and 14 percent protein.


Pumpkin seeds are high in zinc and magnesium, providing 19 percent of the RDA for both of these minerals in a 2,000-calorie diet. They are also a good source of copper and iron.

Fun Facts

Native North Americans cherished pumpkin seeds for their health-boosting properties, and the seeds are often featured in traditional Mexican recipes.

About this Author

Faith Watson owns Exercise In Disguise Alternative Fitness Studio in Gilberts, Ill., is a PMA-certified Pilates teacher, an NSCA-certified personal trainer, and an official Zumba instructor. She also specializes in non-diet weight management, sport-specific training and wellness lifestyle coaching.