Ingredients
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Pumpkin Seeds
Out of season
Season
Oct–Nov
Ruled by
☽ Moon
Calories
565 kcal
Protein
24.4 g
MW reference
1
Pumpkin Seeds
Fresh UK pumpkin seeds are in season during October and November, though they remain available year-round dried or as oil. These seeds are a powerhouse of magnesium, zinc, and heart-healthy omega-3 fats. They support immune function and sleep quality, serving as a nutrient-dense snack throughout every season.
Nutrition facts
Per 100 g
Energy565 kcal / 2345 kJ
Protein24.4 g
Carbs15.2 g
— of which sugars1.1 g
Fat45.6 g
— saturated7.0 g
Salt18 mg Na
Iron10.00 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Pumpkin seeds · 14-842 · GA
Analysis and literature sources
Energy & Proximates
Energy565.00kcal
Energy2345.00kJ
Water5.60g
Protein24.40g
Fat45.60g
Carbohydrates15.20g
of which sugars1.10g
of which starch14.10g
Fibre (AOAC)—g
Fibre (NSP)5.30g
Alcohol—g
Fat Breakdown
Total fat45.60g
Saturated7.00g
Monounsaturated11.20g
Polyunsaturated21.71g
Trans—g
Omega-30.130g
Omega-621.580g
Cholesterol—mg
Minerals
Sodium18.00mg
Potassium820.00mg
Calcium39.00mg
Magnesium270.00mg
Phosphorus850.00mg
Iron10.000mg
Copper1.570mg
Zinc6.600mg
Selenium6.00µg
Iodine—µg
Vitamins
Vitamin A38.00µg
Vitamin D—µg
Vitamin E—mg
Vitamin C—mg
Thiamin (B1)0.230mg
Riboflavin (B2)0.320mg
Niacin (B3)1.700mg
Vitamin B6—mg
Vitamin B12—µg
Folate—µg
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