food
Pumpkin seeds
29.9 g Protein, 5.08 g Dietary fibre, 40 g Total fat per 100 g.
Educational draft · Human scientific and editorial review pending. About review status
Values below describe seeds, pumpkin seeds (pepitas), raw.
What it contains
| Nutrient | per 100 g | Daily reference |
|---|---|---|
| Protein | 29.9 g | — |
| Total fat | 40 g | — |
| Water | 6.62 g | — |
| Dietary fibre | 5.08 g | — |
| Calcium | 37.4 mg | 3.94% |
| Iron | 8.36 mg | 52.25–76% |
| Magnesium | 500 mg | 142.86–166.67% |
| Phosphorus | 1,150 mg | 209.09% |
| Potassium | 691 mg | 19.74% |
| Sodium | 0 mg | 0% |
| Zinc | 6.34 mg | 38.9–102.26% |
| Copper | 1.22 mg | 76.25–93.85% |
| Manganese | 4.12 mg | 137.33% |
| Selenium | 20.5 µg | 29.29% |
Values describe this food and preparation. An unreported nutrient is not a measured zero. The source record is available in References.
How the percentages are calculated
Percentages compare 100 g of this food with EFSA adult daily references. Ranges reflect different adult reference groups, not measurement uncertainty. A dash means there is no compatible comparison; it does not mean zero. These are not personal targets.
- Calcium: 950 mg/day (population reference intake). Healthy European adults aged 25 years and over.
- Iron: 11–16 mg/day (population reference intake). Healthy European adults; men and postmenopausal women / premenopausal women.
- Magnesium: 300–350 mg/day (adequate intake). Healthy European adults; women / men.
- Phosphorus: 550 mg/day (adequate intake). Healthy European adults.
- Potassium: 3500 mg/day (adequate intake). Healthy European adults.
- Sodium: 2 g/day (safe and adequate intake). Healthy European adults, including pregnant and lactating women.
- Zinc: 6.2–16.3 mg/day (population reference intake). Healthy European adults; range across sex and phytate-intake categories.
- Copper: 1.3–1.6 mg/day (adequate intake). Healthy European adults; women / men.
- Manganese: 3 mg/day (adequate intake). Healthy European adults.
- Selenium: 70 µg/day (adequate intake). Healthy European adults.
The EFSA guidance and food record are linked in References below.
A closer look
About these measurements
USDA FoodData Central entry 2515380, Foundation, release usda-foundation-2026-04. Amounts are reported per 100 g for the named food and preparation. A value of zero means the source reported zero; an unlisted nutrient may simply not have been measured.
References
Source-checked local draft.
Human editorial review pending.
- European Food Safety Authority (opens in new tab)Scientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary Supplements (opens in new tab)Magnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- USDA Agricultural Research Service (opens in new tab)FoodData CentralChecked 2026-09-04
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- European Food Safety Authority (opens in new tab)Dietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- European Food Safety Authority (opens in new tab)Dietary reference values for sodiumChecked 2026-09-05