Pumpkin Seeds Nutritional Value


Most people, after carving their Halloween pumpkin, discard the seeds, but pumpkin seeds are nutritious and tasty. They can be sprinkled on salads, mixed in with granola or roasted and eaten as a snack.

Serving Size

A cup (64 g) of pumpkin seeds equals one serving and contains 285 calories, according to NutritionData.com.


Pumpkin seeds have 12 g of protein, and they are a good source of magnesium and zinc. Pumpkins seeds are low in cholesterol and sodium.


A serving of pumpkin seeds contains 12 g of fat, or 19 percent of the recommended daily intake.


According to the website World's Healthiest Foods, pumpkin seeds contain phytosterols, which have been shown to lower cholesterol.

Potential Benefits

Pumpkin seeds may promote bone and prostate health and may act as an anti-inflammatory for arthritis sufferers, according to World's Healthiest Foods.


  • Nutrition Data

Who Can Help

  • World's Healthiest Foods

About this Author

Joseph Slama received a Bachelor's degree in English from the University of Colorado in Boulder. He lives in New York City, where he is pursuing a Master's degree at City College.

Article provided by eHow Home & Garden | Pumpkin Seeds Nutritional Value