Pumpkin Seeds Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 593

% Daily Value *

Total Fat 49g %75

Saturated Fat 9g %43

Trans Fat 0g

Cholesterol 0mg %0

Sodium 7mg %0

Total Carbohydrate 11g %3

Dietary Fiber 6g %21

Total Sugars 1g

Protein 30g

Vitamin D 0.0IU %0

Calcium 46.0mg %3

Iron 8.8mg %49

Potassium 809mg %21

Phosphorus 1233.0mg %123

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in pumpkin seeds

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin A 16.0IU %1

Vitamin C 1.9mg %2

Vitamin K 7.3µg %6

Vitamin B6 0.1mg %11

Choline, total 63.0mg %11

Vitamin B2 (Riboflavin) 0.2mg %12

Vitamin E 2.2mg %15

Vitamin B5 (Pantothenic acid) 0.8mg %15

Vitamin B1 (Thiamin) 0.3mg %23

Vitamin B3 (Niacin) 5.0mg %31

Minerals in pumpkin seeds

Sodium 7.0mg %0

Calcium 46.0mg %4

Selenium 9.4µg %17

Potassium 809.0mg %21

Iron 8.8mg %49

Zinc 7.8mg %56

Phosphorus 1233.0mg %123

Magnesium 592.0mg %141

Copper 1.3mg %149

Manganese 4.5mg %198

Amino Acids in pumpkin seeds

Lysine 1.2g %55

Methionine 0.6g %77

Valine 1.6g %81

Leucine 2.4g %83

Isoleucine 1.3g %85

Threonine 1.0g %89

Histidine 0.8g %104

Cystine 0.3g %108

Tyrosine 1.1g %117

Phenylalanine 1.7g %185

Tryptophan 0.6g %192

Fatty Acids in pumpkin seeds

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.12g %8

ALA 0.12g %11

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of pumpkin seeds is 54.5/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Pumpkin Seeds has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 41
Valine 39 53
Leucine 59 81
Isoleucine 30 43
Threonine 23 33
Histidine 15 26
Tryptophan 6 19
Met+Cys 22 31
Phe+Tyr 30 94

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in pumpkin seeds is 2.0 which makes it a low P:E food.

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high P:E
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Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of pumpkin seeds is 5.6 which makes it a high energy density food.

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How nutritious is this food?

Micronutrients in pumpkin seeds as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that pumpkin seeds is lacking.

Nutrient Density Score for pumpkin seeds is 23/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for pumpkin seeds

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 172.58 <4
Zinc:Copper 5.82 <12
Potassium:Sodium 115.57 >2
Caclcium:Magnesium 0.08 <2
Iron:Copper 6.55 <15
Calcium:Phosphorus 0.04 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 51%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

22% of insulinogenic calories