📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 559 kcal | 28% | |
| Carbohydrates | 10.7g | 4% | |
| Dietary fibre | 6.0g | 21% | |
| Glycaemic Index (GI) | 25 — Low | — | |
| Protein | 30.2g | 60% | |
| Magnesium | 592mg | 92%* | |
| Zinc | 7.8mg | 71% | |
| Iron | 8.8mg | 49% | |
| Phosphorus | 1233mg | 123% | |
| Tryptophan | 576mg | — | |
| Vitamin K | 7.3µg | 6% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Pumpkin seeds provide more protein per gram than almonds, walnuts, sunflower seeds or cashews. The protein is relatively complete with good levels of most essential amino acids. For vegans and vegetarians, pumpkin seeds are one of the most efficient plant protein sources per calorie.
Pumpkin seeds are among the richest dietary sources of tryptophan — an essential amino acid that is the precursor to serotonin (mood regulation) and melatonin (sleep). A clinical trial found that pumpkin seed consumption significantly improved sleep onset and sleep quality in adults with sleep difficulties.
Pumpkin seed oil and zinc have both been studied for benign prostatic hyperplasia (BPH) management. German Commission E has approved pumpkin seed for irritable bladder and BPH supportive care. The zinc content (71% RDI) also supports immune function, wound healing and testosterone production.
At 92% of daily magnesium, pumpkin seeds are the richest seed source of this critical mineral. Magnesium regulates blood pressure, supports cardiac muscle function and reduces arrhythmia risk. Pumpkin seed phytosterols also reduce cholesterol absorption in the intestine.
⚠️ Who should limit or avoid
At 559 calories per 100g, pumpkin seeds are calorie-dense. A large handful (50g) provides 280 calories. While these are quality calories from protein and healthy fats, people managing weight should be mindful of portion size — a standard serve is 1–2 tablespoons (15–30g).
Pumpkin seeds contain moderate vitamin E which has mild anti-platelet effects. People on blood thinners should maintain consistent intake and inform their healthcare provider.
Like most seeds, pumpkin seeds contain phytic acid that binds some minerals and reduces their absorption. Soaking seeds in water for 8 hours or lightly roasting reduces phytic acid content and improves mineral bioavailability.
🔬 Possible side effects
Eating very large quantities of pumpkin seeds (over 60g) can cause digestive discomfort, bloating and loose stools in some people due to the high fat and fibre content. Standard serves of 15–30g are well tolerated by most adults.
Pumpkin seed allergy is uncommon but exists. Cross-reactivity with other cucurbit family foods (cucumber, zucchini, watermelon) has been reported. Symptoms range from mild oral allergy to anaphylaxis in rare cases.
🛒 How to buy pumpkin seeds
Pepitas are the hulled seeds — the flat, dark green inner seeds without the white shell. They are more common in Australian stores and significantly easier to eat. Whole pumpkin seeds (with white hull) have more fibre from the shell but are tougher to eat and have lower protein per gram. For most nutritional purposes, hulled pepitas are the better choice.
Raw pumpkin seeds retain more heat-sensitive vitamins and have higher phytic acid. Lightly roasted seeds are more digestible (reduced phytic acid), more flavourful and have negligible nutrient loss. Avoid heavily salted commercial roasted varieties — buy plain roasted or roast your own with minimal salt.
Fresh hulled pumpkin seeds (pepitas) should be bright dark green with no yellowing. Yellowed or pale green seeds have oxidised fats and reduced nutritional quality. Buy from stores with high turnover, especially from bulk bins where air exposure can accelerate oxidation.
🧊 Storage tips & shelf life
Pumpkin seeds have reasonable shelf stability. Store in a sealed container away from heat and direct light. In warm Australian summers, the fridge is preferable. Check smell periodically — oxidised seeds develop a rancid, paint-like odour.
Recommended for warm climates and bulk purchases. Cold temperature significantly slows fat oxidation. Bring to room temperature before eating if you prefer a warmer texture for snacking.
Best long-term storage. Pumpkin seeds freeze without quality loss. Use directly from frozen in cooking, baking and salads — no thawing needed. Particularly useful for meal-prep bulk buying.
📖 About pumpkin seeds — complete guide
Pumpkin seeds may be the most nutritionally complete seed readily available in Australian supermarkets — a claim supported by their extraordinary nutritional profile: 30.2g of protein per 100g (more than almonds, cashews or walnuts), 92% of daily magnesium, 71% of daily zinc, 49% of daily iron, and the highest tryptophan content of any commonly eaten food. Despite this density, pumpkin seeds (sold as pepitas) remain significantly underutilised compared to almonds and walnuts in the Australian market.
The zinc content of pumpkin seeds deserves particular emphasis. Zinc deficiency is estimated to affect up to 30% of the global population and is a common micronutrient deficiency even in developed countries. Zinc is required for immune function, wound healing, testosterone synthesis, DNA repair, taste and smell perception, and cognitive function — and is particularly critical for male reproductive health. At 7.8mg per 100g, pumpkin seeds are one of the most practical everyday zinc sources available outside of red meat and oysters. A 30g daily serve of pepitas contributes approximately 2.3mg of zinc — around 21% of the daily requirement — making them a particularly valuable food for people on plant-based diets where zinc bioavailability from phytate-containing sources is reduced.