Source: USDA FoodData Central · Raw, Hulled · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Manganese | 4.54mg | 197% | |
| Magnesium | 592mg | 140% | |
| Phosphorus | 1233mg | 99% | |
| Copper | 1.39mg | 154% | |
| Zinc | 7.81mg | 71% | |
| Iron | 8.82mg | 49% | |
| Vitamin K | 51.4µg | 43% | |
| Niacin (B3) | 4.99mg | 31% | |
| Potassium | 809mg | 17% | |
| Selenium | 9.4µg | 17% |
| Weight | Calories | Fat | Protein | Net Carbs |
|---|
Net carbs: 4.7g/100g. Richest common magnesium food (592mg/100g = 140% DV). High zinc (71% DV). Highest protein seed (30.2g/100g). Also called pepitas (hulled). Low net carbs make them very keto-friendly.
592mg magnesium per 100g (140% DV) — the richest commonly available food by a significant margin. One oz provides 166mg (39% DV). Regular consumption is the single most effective dietary strategy for improving magnesium status, which benefits ATP production, blood pressure, and sleep.
7.81mg zinc per 100g (71% DV) — one of the highest plant-based zinc sources. One oz provides 2.2mg (20% DV). Particularly associated with prostate health due to zinc content and cucurbitacin compounds. The European Association of Urology recognises pumpkin seed extract as effective for BPH symptom reduction.
Rich in tryptophan — precursor to serotonin and melatonin. A 2005 study found tryptophan from pumpkin seeds combined with carbohydrate was equivalent to pharmaceutical tryptophan for reducing insomnia. The magnesium content further supports sleep by activating GABA receptors.
Pumpkin seeds contain cucurbitacin — a compound with demonstrated antiparasitic activity against intestinal worms. Traditional medicine worldwide has used pumpkin seeds as an anthelmintic. Modern research confirms effectiveness against Taenia (tapeworm).
Nutrition values from USDA FoodData Central. Not medical advice.