Pumpkin seeds
Nuts & Seeds · Raw · 9 of 34 nutrients per 100 g
| Nutrient | Per 100 g | Source |
|---|---|---|
| Calcium | 37.4 mg | USDA Foundation |
| Iron | 8.36 mg | USDA Foundation |
| Magnesium | 500 mg | USDA Foundation |
| Phosphorus | 1,150 mg | USDA Foundation |
| Potassium | 691 mg | USDA Foundation |
| Zinc | 6.34 mg | USDA Foundation |
| Copper | 1.22 mg | USDA Foundation |
| Manganese | 4.12 mg | USDA Foundation |
| Selenium | 20.5 µg | USDA Foundation |
About this record
Pumpkin seeds is listed here under Nuts & Seeds, with the preparation “Raw”, from the source record “Seeds, pumpkin seeds (pepitas), raw”. 9 of 34 nutrients have a value per 100 g (missing here: Sodium, Iodine, Vitamin A (RAE / retinol equivalent), Vitamin E, Vitamin K (phylloquinone), Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Vitamin B6, Biotin (B7), Folate (total)…; missing is never shown as zero). Values are copied unchanged from the source.
Where it ranks
- Phosphorus: 2nd of 782 foods with a value (1,150 mg per 100 g)
- Magnesium: 3rd of 772 foods with a value (500 mg per 100 g)
- Manganese: 13th of 688 foods with a value (4.12 mg per 100 g)
- Iron: 19th of 767 foods with a value (8.36 mg per 100 g)
- Potassium: 21st of 779 foods with a value (691 mg per 100 g)
Positions are among non-dried foods in our data that have a value for that nutrient.
Other preparation in the data: Preparation not stated
Source record: Pumpkin seeds. A separate record with its own values, not merged with the one above.
| Nutrient | Per 100 g | Source |
|---|---|---|
| Calcium | 39 mg | UK CoFID |
| Iron | 10 mg | UK CoFID |
| Magnesium | 270 mg | UK CoFID |
| Phosphorus | 850 mg | UK CoFID |
| Potassium | 820 mg | UK CoFID |
| Sodium | 18 mg | UK CoFID |
| Zinc | 6.6 mg | UK CoFID |
| Copper | 1.57 mg | UK CoFID |
| Selenium | 6 µg | UK CoFID |
| Vitamin A (RAE / retinol equivalent) | 38 µg | UK CoFID |
| Thiamin (B1) | 0.23 mg | UK CoFID |
| Riboflavin (B2) | 0.32 mg | UK CoFID |
| Niacin (B3) | 1.7 mg | UK CoFID |
Sources and limitations
- Source: USDA FoodData Central, Foundation Foods: “Seeds, pumpkin seeds (pepitas), raw” (release 2026-10-29 (JSON)).
- Amounts are per 100 g of the food as described by the record, in the units shown. The category and display name are assigned automatically and are being reviewed (About our data).
- Values are typical for the record and vary with variety, season and processing.
- Not medical advice; no recommended intakes are shown.