Home / World / Pumpkin Seeds

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%
Choline	63.3mg	12%
Vitamin B1	0.3mg	23%
Vitamin B2	0.2mg	12%
Vitamin B3	5.0mg	31%
Vitamin B5	0.8mg	15%
Vitamin B6	0.1mg	8%
Vitamin B9	58.0mcg	14%
Vitamin C	1.9mg	2%
Vitamin E	2.2mg	15%
Vitamin K	7.3mcg	6%

Minerals

Nutrient	Amount	DV%
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 (100)

Spinach lentil salad with red bell pepper and pumpkin seeds

430 kcal

Two Brazil nuts with kiwi and pumpkin seeds

255 kcal

Pumpkin seed and orange snack

265 kcal

Lentil salad with roasted red pepper, kale, pumpkin seeds, and feta

430 kcal

Greek yogurt bowl with strawberries, kiwi, and pumpkin seeds

290 kcal

Salmon quinoa bowl with spinach, roasted red pepper, avocado, and pumpkin seeds

690 kcal

Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats

430 kcal

Spinach oat bowl with banana and pumpkin seeds

520 kcal

Kiwi, pumpkin seeds, and fortified milk

320 kcal

Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds

560 kcal

Greek yogurt dinner bowl with edamame, roasted sweet potato, pumpkin seeds, and orange segments

495 kcal

Chicken Lentil Sweet Potato Lunch Bowl

610 kcal

Chickpea kale roasted potato lunch salad

460 kcal

Baked potato cottage cheese and side kale salad

510 kcal

Greek yogurt bowl with kiwi, banana, chia seeds, and pumpkin seeds

395 kcal

Cottage cheese bowl with papaya, orange, walnuts, and pumpkin seeds

385 kcal

Greek yogurt dinner bowl with pumpkin seeds, kiwi, and berries

360 kcal

Chicken quinoa salad with spinach and avocado

610 kcal

Lentil chicken salad with kale, pumpkin seeds, and citrus vinaigrette

540 kcal

Chickpea, red pepper, and kale grain salad

460 kcal

Chicken quinoa dinner bowl with broccoli, red bell pepper, and pumpkin seeds

590 kcal

Chickpea chicken salad with kale and citrus

540 kcal

Shrimp quinoa dinner bowl with avocado, broccoli, and pumpkin seeds

590 kcal

Greek yogurt bowl with baked sweet potato, chickpeas, and pumpkin seeds

510 kcal

Chicken thigh bowl with white beans, roasted red pepper, and pumpkin seeds

610 kcal

Grilled chicken bowl with black beans, sweet potato, and pumpkin seeds

610 kcal

Chickpea broccoli feta lunch salad with pumpkin seeds and orange

495 kcal

Fortified oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

465 kcal

Chickpea spinach feta lunch salad with citrus

460 kcal

Chicken quinoa dinner bowl with avocado, pumpkin seeds, and roasted Brussels sprouts

690 kcal

Chicken, quinoa, broccoli, and pumpkin seed dinner bowl

510 kcal

Turkey broccoli brown rice lunch bowl

540 kcal

Chicken quinoa dinner bowl with broccoli, chickpeas, and pumpkin seeds

690 kcal

Chicken quinoa dinner bowl with broccoli and pumpkin seeds

650 kcal

Lentil and roasted vegetable lunch salad

460 kcal

Chickpea farro salad with red bell pepper and pumpkin seeds

510 kcal

Chickpea avocado grain salad with pumpkin seeds and citrus

520 kcal

Chickpea farro kale lunch salad with citrus

470 kcal

Lentil chicken lunch salad with red bell pepper, parsley, cucumber, and pumpkin seeds

540 kcal

Turkey, roasted sweet potato, and pumpkin seed grain bowl

590 kcal

Chickpea farro salad with roasted red pepper and pumpkin seeds

470 kcal

Salmon and roasted sweet potato spinach salad

610 kcal

Chickpea kale tomato feta salad with pumpkin seeds

470 kcal

Chickpea spinach brown rice lunch bowl with pumpkin seeds

510 kcal

Bean and vegetable baked potato with Greek yogurt

490 kcal

Greek yogurt bowl with pumpkin seeds, kiwi, and berries as a light dinner add-on

290 kcal

Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet

480 kcal

Turkey avocado sweet potato plate

610 kcal

Chickpea chicken broccoli grain bowl

590 kcal

Fortified oatmeal with milk, pumpkin seeds, and blueberries

360 kcal

Chicken, quinoa, and broccoli dinner bowl

520 kcal

Baked potato with cottage cheese, broccoli, and pumpkin seeds

430 kcal

Chickpea avocado grain lunch bowl

610 kcal

Chicken and white bean spinach salad

540 kcal

Lentil chicken spinach salad

540 kcal

Lentil and spinach chicken salad with avocado and citrus vinaigrette

560 kcal

Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds

640 kcal

Overnight oats with chia, pumpkin seeds, banana, and fortified milk

494 kcal

Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats

420 kcal

Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds

430 kcal

Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds

360 kcal

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

610 kcal

Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut

320 kcal

Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing

610 kcal

Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds

540 kcal

White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds

540 kcal

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

540 kcal

Chickpea kale grain salad with pumpkin seeds

470 kcal

Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds

560 kcal

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

610 kcal

Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato

610 kcal

Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini

710 kcal

Chickpea Tomato Kale Stew with Pumpkin Seeds

480 kcal

Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce

620 kcal

Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds

430 kcal

Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds

590 kcal

Chickpea spinach red pepper grain bowl

480 kcal

Chicken broccoli sweet potato lunch bowl

575 kcal

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