Edible parts
Seeds (hulled pepitas or in-shell, as sold)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 2339 kJ / 559 kcal | 28% |
| Protein | 30 g | 60% |
| Carbohydrate | 11 g | 4% |
| Natural sugars | 1.4 g | 2% |
| Fat | 49 g | 70% |
| Saturated fat | 8.66 g | 43% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 6 g |
| Monounsaturated fat | 16.24 g |
| Polyunsaturated fat | 20.98 g |
| Omega-3 (ALA) | 0.18 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 1 µg RAE | <1% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin E | 2.2 mg | 18% |
| Vitamin K | 7.2 µg | 10% |
| Folate | 58 µg | 29% |
| Thiamin (B1) | 0.27 mg | 25% |
| Riboflavin (B2) | 0.15 mg | 11% |
| Niacin (B3) | 4.99 mg | 31% |
| Pantothenic acid (B5) | 0.75 mg | 13% |
| Vitamin B6 | 0.14 mg | 10% |
| Choline | 63 mg | — |
| Calcium | 46 mg | 6% |
| Iron | 8.8 mg | 63% |
| Magnesium | 592 mg | 158% |
| Potassium | 809 mg | 40% |
| Zinc | 7.8 mg | 78% |
| Copper | 1.34 mg | 134% |
| Manganese | 4.54 mg | 227% |
| Phosphorus | 1233 mg | 176% |
| Selenium | 9 µg | 16% |
| Sodium | 7 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Seeds, pumpkin and squash seed kernels, dried (USDA FDC SR Legacy 170556). Nutrients the row does not report are left blank.
Prep notes
Eaten raw or dry-roasted. Roasting mainly changes water and flavour; mineral figures on the atlas card are for the seed as food data, not a cooked dish with oil or salt.
Season
Fresh seed follows autumn squash harvest.
Caution
Packaged edible seed from Cucurbita pepo. Not advice to eat ornamental or unknown wild squash seed.
Answer-ready
Pumpkin seeds (Cucurbita pepo; ES semillas de calabaza / pepitas; SK tekvicové semienka) are the edible seed of the pumpkin/squash plant. Per 100 g they are dense in minerals; % NRV (UK) on Thrive is food-label curiosity, not a medical score.