Among the most protein-dense seeds at 30 g per 100 g, pumpkin seeds are also a standout source of zinc and magnesium — two minerals many diets run short on.
Meat & Poultry
Chicken Breast
165 kcal31 g protein
FOOD PROFILE
Pumpkin Seeds
559kcalCalories
30.2gProtein
10.7gCarbs
49.1gFat
6gFiber
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
559
| Total Fat | 49.1 g |
|---|---|
| Saturated Fat | 8.7 g |
| Sodium | 7 mg |
| Potassium | 809 mg |
| Total Carbohydrate | 10.7 g |
| Dietary Fiber | 6 g |
| Total Sugars | 1.4 g |
| Protein | 30.2 g |
Magnesium, zinc, iron, phosphorus
Glycemic index: 25
Source: USDA FoodData Central (approx.)