datafood
Sign up
datafood

Nuts, seeds and oleaginous fruit

Pumpkin seeds

Nuts, seeds and oleaginous fruit 615 kcal / 100 g FSVO V7.1

100 g of Pumpkin seeds provides 615 kcal (2,550 kJ). Its composition stands out for its content of phosphorus (1,090 mg), magnesium (520 mg) and protein (35.6 g) per 100 g. This food belongs to the “Nuts, seeds and oleaginous fruit” category (“Nuts, seeds and oleaginous fruit” family) of the Swiss database.

No. 8 · foods high in protein No. 2 · sources of magnesium
Pumpkin seeds

The essentials for 100 g

Protein35.6 g 71%
Fat49.1 g 70%
Carbohydrates4.7 g 2%
Dietary fibre6 g 20%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy615 kcal (2,550 kJ)C31%
Protein35.6 gE71%
Fat49.1 gA70%
of which saturated fat8.7 gA43%
of which polyunsaturated21 gAn/a
of which omega-30.1 gCn/a
Carbohydrates4.7 gE2%
of which sugars1.4 gA2%
Dietary fibre6 gA20%
Water5.2 gAn/a
Alcohol0 gEn/a
Minerals
Calcium63 mgA8%
Iron8.2 mgA59%
Magnesium520 mgA139%
Phosphorus1,090 mgA156%
Potassium900 mgA45%
Sodium5 mgA0%
Zinc5 mgA50%
Vitamins
Vitamin D0 µgE0%
Vitamin B120 µgE0%
Vitamin C2 mgA2%
Folate129 µgA65%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein71%
Fat70%
Carbohydrates2%
Dietary fibre20%
Phosphorus156%
Magnesium139%
Folate65%
Iron59%
Zinc50%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Pine nuts+ 19.1 g− 12.8 g− 73 kcal
vs Brazil nut+ 18.6 g− 17.4 g− 83 kcal
vs Cashew nut+ 14.1 g+ 1 g− 4 kcal

Similar foods

Within the “Nuts, seeds and oleaginous fruit” family, selected by nutritional proximity (method v1.0).

LinseedLinseed533 kcalSesame seeds, peeledSesame seeds, peeled660 kcalPine nutsPine nuts688 kcalBrazil nutBrazil nut698 kcalCashew nutCashew nut619 kcalAlmondAlmond624 kcalSeeds, kernels, nuts (average), unsaltedSeeds, kernels, nuts (average), unsalted618 kcal

Frequently asked questions

How many calories in 100 g of Pumpkin seeds?
100 g of Pumpkin seeds provides 615 kcal, i.e. 2,550 kJ (FSVO data V7.1).
How much protein in 100 g of Pumpkin seeds?
100 g provides 35.6 g of protein, i.e. 71% of the adult reference value (50 g).
Where does this food rank for magnesium content?
With 520 mg per 100 g, this food ranks 2th in our magnesium content ranking, out of 1,180 foods in the database with a recorded value.
What is the fat content of 100 g of Pumpkin seeds?
100 g contains 49.1 g of fat, of which 8.7 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Pumpkin seeds” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

What about your needs?

Estimate your daily energy needs, then see how each portion compares. Local computation, no sign-up.

Calculate my needs