Pumpkin seed kernels pack a lot into a small amount: roughly 30 g protein, 49 g fat, and 559–574 calories per 100 g. That concentration explains both their nutrient density and their energy density.
What hulled pumpkin seeds provide
| Nutrient | Per 100 g | Per 1 oz (28 g) |
|---|---|---|
| Calories | ~559–574 kcal | ~157–161 kcal |
| Protein | ~30 g | ~8.4 g |
| Fat | ~49 g | ~13.7 g |
| Fiber | ~6–6.5 g | ~1.7–1.8 g |
| Magnesium | ~550–592 mg | ~154–166 mg |
| Zinc | ~7.6–7.8 mg | ~2.1–2.2 mg |
Raw and roasted entries differ slightly, but not enough to change the overall picture: pumpkin seed kernels are especially rich in magnesium and also contribute zinc and protein.
A one-ounce serving puts 100 g data in context
Thirty grams of protein per 100 g sounds comparable with some high-protein foods until you remember that 100 g pumpkin seeds contains well over 550 calories. One ounce gives about 8–9 g protein for around 160 calories.
To obtain 30 g protein from pumpkin seeds alone would require about 100 g and more than 550 calories. They work very well as a protein-rich addition, but they are rarely the most efficient sole protein source for a meal.
Magnesium is where pumpkin seeds really stand out
With roughly 550–592 mg magnesium per 100 g, one ounce can supply around 154–166 mg. That is a large amount from a compact serving.
They also provide phosphorus, iron, copper, manganese, potassium, and zinc. As with other plant foods, the amount listed in a composition table is not identical to the amount absorbed; phytate and the overall meal affect mineral bioavailability.
Zinc adds another useful mineral
Hulled seeds provide roughly 7.6–7.8 mg zinc per 100 g. One ounce contains about 2.1–2.2 mg. Plant-based zinc absorption can be lower in high-phytate diets, so the number on the label is only one part of the story.
Most of the calories come from fat
About 49 g fat per 100 g accounts for roughly 441 calories before protein and carbohydrate are counted. Most of the fat is unsaturated.
“High calorie” and “nutritionally empty” are not synonyms. Pumpkin seeds combine their calories with protein, minerals, and predominantly unsaturated fat.
Whole seeds and kernels are not interchangeable database entries
A USDA-derived whole-seed reference contains about 18.4 g fiber and 19.4 g fat/100 g, versus roughly 6–6.5 g fiber and 49 g fat/100 g in hulled kernels. Check which form a nutrition table describes.
The useful takeaway
Pumpkin seeds stand out for magnesium, zinc, protein, and unsaturated fat. Per 100 g data are useful for comparisons, but a 1-ounce serving gives a better sense of how much protein, minerals, and energy you are actually eating.
How they fit into a meal matters as much as the headline numbers. An ounce scattered over oatmeal, yogurt, soup, or a grain bowl adds about 8–9 g of protein without having to carry the entire protein load. Eating straight from a large bag, however, makes it easy to turn one serving into two or three because the food is compact. If magnesium or zinc is the goal, a normal serving already contributes meaningfully; there is little need to treat 100 g as an everyday target.
Roasting mainly changes flavor, aroma, and texture rather than turning pumpkin seeds into a fundamentally different food. Added salt is a more practical difference. Salted pepitas can contribute substantial sodium, so unsalted or lightly salted versions make the mineral profile easier to interpret. Because the seeds contain a large amount of unsaturated fat, storing them tightly sealed away from heat and light also helps protect flavor and slows rancidity.
For vegetarian or vegan eating patterns, pumpkin seeds are especially useful because they concentrate several nutrients that deserve attention, but they work best as one piece of a varied pattern. Beans and soy foods provide larger meal-sized portions of protein, whole grains add complementary nutrients, and other nuts and seeds bring different fatty acids and minerals. Pumpkin seeds earn their place by adding a lot of nutrition in a small serving, not by replacing every other protein or mineral source.
Sources
- USDA FoodData Central — Food composition per 100 g and variation by food form, preparation, and product.
- NIH Office of Dietary Supplements — Magnesium — Food sources of magnesium, including roasted pumpkin seeds per serving.
- NIH Office of Dietary Supplements — Zinc — Zinc bioavailability and the effect of phytate on absorption.