USDA-derived generic food data
What is the nutrition score of Pumpkin Seeds?
Per 100g, Pumpkin Seeds has a Daily Nutrient Contribution score of 34/100. Its strongest contributions are Iron, Magnesium, Phosphorus. Treat this as a fixed nutrient comparison, not a personal recommendation.
Reviewed 16 July 2026. USDA-derived values are estimates for a generic food and can vary with preparation and brand.
Daily Nutrient Contribution
34/100
14 nutrients provide at least 10% of the daily reference used for this comparison.
Nutrition facts
The same generic food data, shown per 100g and for a handful (28g).
| Nutrient | Per 100g | Per a handful |
|---|---|---|
| Calories | 559 kcal | 157 kcal |
| Protein | 30 g | 8 g |
| Carbs | 11 g | 3 g |
| Fat | 49 g | 14 g |
| Fiber | 6 g | 2 g |
| Sat fat | 9 g | 2 g |
| Sodium | 7 mg | 2 mg |
| Potassium | 809 mg | 227 mg |
| Calcium | 46 mg | 13 mg |
| Iron | 8.8 mg | 2.5 mg |
| Magnesium | 592 mg | 166 mg |
| Zinc | 7.8 mg | 2.2 mg |
| Vitamin C | 2 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 58 µg | 16 µg |
Where Pumpkin Seeds contributes most
These percentages are capped at 100% for the score calculation. They use a fixed adult reference and are not personalised targets.
Iron
100%
8.8 mg per 100g
Magnesium
100%
592 mg per 100g
Phosphorus
100%
1,230 mg per 100g
Zinc
82%
7.8 mg per 100g
Sat fat
9 g per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Sodium
7 mg per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Source and limits
This page uses Nutrigate's USDA FoodData Central-derived generic-food table. It is useful for comparison, while the label on a branded product is more specific. Nutrition information is not medical advice.
Find Pumpkin Seeds in USDA FoodData CentralCompare related foods
These foods have similar nutrient contribution patterns in the same fixed comparison.