Pumpkin Seeds
Pumpkin seeds are a crunchy snack with 559 calories per 100g and copper, plus protein and healthy fats.
Nutrition Facts
Per 100g
% Daily Value based on a 2000 kcal diet
Calories
559 kcal
28% DV
Total Fat
49.1g
76% DV
Saturated Fat8.7g
Monounsaturated Fat16.2g
Polyunsaturated Fat21.0g
Total Carbohydrate
10.7g
4% DV
Fiber6.0g
Sugars1.4g
Starch3.3g
Protein
30.2g
60% DV
Plant Protein30.2g
Vitamins & Minerals
Vitamins
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Choline | 63.3mg | 12% | |
| Folate (B9) | 58.0mcg | 14% | |
| Niacin (B3) | 5.0mg | 31% | |
| Pantothenic Acid (B5) | 0.8mg | 15% | |
| Riboflavin (B2) | 0.2mg | 12% | |
| Thiamin (B1) | 0.3mg | 23% | |
| Vitamin B6 | 0.1mg | 8% | |
| Vitamin C | 1.9mg | 2% | |
| Vitamin E | 2.2mg | 15% | |
| Vitamin K | 7.3mcg | 6% |
Minerals
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Calcium | 46.0mg | 5% | |
| Copper | 1343.0mcg | 149% | |
| Iron | 8.8mg | 49% | |
| Magnesium | 592.0mg | 141% | |
| Phosphorus | 1233.0mg | 176% | |
| Potassium | 809.0mg | 17% | |
| Selenium | 9.4mcg | 17% | |
| Sodium | 7.0mg | 0% | |
| Zinc | 7.8mg | 71% |
Recipes with Pumpkin Seeds (39)
Greek yogurt chickpea cucumber lunch bowl
430 kcal
Beef and roasted sweet potato spinach salad
520 kcal
Spinach chickpea tofu salad with citrus
470 kcal
Kiwi spinach kefir smoothie with oats and pumpkin seeds
345 kcal
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia
340 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds
430 kcal
Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
470 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds
360 kcal
Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats
340 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Fortified oatmeal with banana, pumpkin seeds, and milk
390 kcal
Oatmeal with banana, pumpkin seeds, and milk
430 kcal
Fortified oatmeal with milk, banana, and pumpkin seeds
430 kcal
Greek yogurt bowl with berries and pumpkin seeds
320 kcal
Lentil and roasted vegetable grain bowl
590 kcal
Greek yogurt bowl with berries, pumpkin seeds, and oats
430 kcal
Greek yogurt chicken salad with pumpkin seeds and orange segments
390 kcal
Lentil and roasted vegetable salad with pumpkin seeds
510 kcal
Greek yogurt parfait with berries, pumpkin seeds, and oats
390 kcal
Greek yogurt parfait with berries, oats, and pumpkin seeds
390 kcal
Greek yogurt fruit and seed lunch bowl
390 kcal
Greek yogurt chicken salad with chickpeas and pumpkin seeds
520 kcal
Greek yogurt bowl with berries, oats, and pumpkin seeds
430 kcal
Greek yogurt fruit and oat bowl with pumpkin seeds
430 kcal
Greek yogurt bowl with berries, chia seeds, and pumpkin seeds
390 kcal
Greek yogurt lentil salad with cucumber, tomatoes, and pumpkin seeds
510 kcal
Greek yogurt berry chia parfait with pumpkin seeds
430 kcal
Greek yogurt bowl with kiwi, chia, and pumpkin seeds
410 kcal
Greek yogurt bowl with pumpkin seeds and berries
320 kcal
Greek yogurt bowl with kiwi, pumpkin seeds, and oats
430 kcal
Avocado Toast with Arugula, Cherry Tomatoes, and Toasted Pumpkin Seeds
337 kcal
Avocado Toast with Arugula, Cherry Tomatoes, and Pumpkin Seeds
345 kcal
Avocado Toast with Arugula and Cherry Tomatoes
335 kcal
Avocado Toast
355 kcal
Avocado Toast with Tomato, Arugula, and Pumpkin Seeds
255 kcal
Social
What people on Instagram say.