Pumpkin seed
What it is
Pumpkin seeds are eaten as kernels or with an edible outer hull. This profile specifically uses dried pumpkin-and-squash seed kernels, often sold as pepitas.
What it does
The kernels contain 30.2 g of protein and 592 mg of magnesium per 100 g. Magnesium supports normal nerve and muscle function and energy metabolism.
Research context and ingredient forms
The source groups pumpkin and squash kernels and does not represent every cultivar. A hull-on seed has a different edible composition, while a pumpkin-seed extract or oil has another scope entirely.
Using this information
Check whether a package contains kernels or whole hull-on seeds before comparing its label. For a 20 g kernel topping, multiply the per-100-g values by 0.20.
Food sources and composition
| Nutrient | Amount and serving basis | Food and source |
|---|---|---|
| Energy | 559 kcal per 100 g edible portion | Seeds, pumpkin and squash seed kernels, dried; Seeds, pumpkin and squash seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Protein | 30.2 g per 100 g edible portion | Seeds, pumpkin and squash seed kernels, dried; Seeds, pumpkin and squash seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Total lipid (fat) | 49 g per 100 g edible portion | Seeds, pumpkin and squash seed kernels, dried; Seeds, pumpkin and squash seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Carbohydrate, by difference | 10.7 g per 100 g edible portion | Seeds, pumpkin and squash seed kernels, dried; Seeds, pumpkin and squash seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Fiber, total dietary | 6 g per 100 g edible portion | Seeds, pumpkin and squash seed kernels, dried; Seeds, pumpkin and squash seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Magnesium, Mg | 592 mg per 100 g edible portion | Seeds, pumpkin and squash seed kernels, dried; Seeds, pumpkin and squash seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Potassium, K | 809 mg per 100 g edible portion | Seeds, pumpkin and squash seed kernels, dried; Seeds, pumpkin and squash seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Sodium, Na | 7 mg per 100 g edible portion | Seeds, pumpkin and squash seed kernels, dried; Seeds, pumpkin and squash seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
Scientific Research & References
- Seeds, pumpkin and squash seed kernels, dried
2019 · USDA Agricultural Research Service
Limitations: Historical food/preparation-specific composition, not a current brand label or clinical-outcome estimate.
Source assessment recorded.
- USDA National Nutrient Database for Standard Reference, Legacy Release: Documentation
2018 · USDA Agricultural Research Service
Limitations: Historical dataset; values may be analytical, calculated, imputed, or assumed zero. Not clinical-outcome evidence.
Source assessment recorded.
- Magnesium: NIH Office of Dietary Supplements Fact Sheet
NIH Office of Dietary Supplements
Limitations: Supports only the stated food identity or normal nutrient role; not proof of a food-specific treatment benefit.
Source assessment recorded.
Related dictionary entries
Products containing it
No label-specific product relationship has been reviewed for this entry.