Nutrient-dense seeds rich in magnesium, zinc, iron, plant protein, and unsaturated fatty acids, supporting cardiovascular and metabolic health as part of a balanced diet (USDA, Harvard Nutrition Source).
Supports
Supports Heart and Metabolic HealthPromotes Immune Function and Oxygen TransportDelivers Cellular Antioxidant Defense
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Pumpkin Seeds is especially good for
When to be careful
Be careful with Pumpkin Seeds if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Pumpkin Seeds?
How it works in the body
The mechanisms behind Pumpkin Seeds
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Pumpkin Seeds maps to body functions
Health benefit
Supports Heart and Metabolic Health
Rich in magnesium and unsaturated fatty acids, pumpkin seeds contribute to normal muscle function, electrolyte balance, and healthy blood pressure maintenance (NIH ODS, EFSA, Harvard Nutrition Source).
Health benefit
Promotes Immune Function and Oxygen Transport
Providing high levels of zinc and plant-based iron, pumpkin seeds support immune cell activity and efficient oxygen transport in the body (NIH ODS, EFSA).
Health benefit
Delivers Cellular Antioxidant Defense
Contains vitamin E compounds and phenolic antioxidants that help combat oxidative stress and maintain vascular integrity (PubMed, Harvard Nutrition Source).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories554.6kcal
Protein29.9g
Carbohydrates18.7g
Fat40g
Fibre5.1g
Sodium0mg
Vitamins
Vitamin K7.3µg
Riboflavin0.1mg
Minerals
Iron8.4mg
Zinc6.3mg
Copper1.2mg
Calcium37.4mg
Selenium20.5µg
Magnesium499.7mg
Manganese4.1mg
Potassium691.2mg
Phosphorus1150.0mg
Show raw per-100 g values
Calories554.6kcal
Protein29.91g
Carbohydrates18.68g
of which sugars0g
Fat40.03g
of which saturates0g
Fibre5.08g
Sodium0mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
On the plate
Recipes featuring Pumpkin Seeds
More recipes featuring Pumpkin Seeds are coming soon.
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Toast dry in a pan until they pop.
Sprinkle over salads, soups or porridge.
Blend into pestos and seed butters.
Things to consider
Context matters
High caloric density due to essential fatty acids requires mindful portioning (about 30g or a small handful) to fit daily energy requirements (Harvard Nutrition Source).
Contains naturally occurring phytates that can reduce mineral absorption; light roasting or soaking helps optimize bioavailability while preserving unsaturated fats (PubMed, Harvard Nutrition Source).
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
