Nutrients in Pumpkin seeds
In one serving: a small handful (28 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Magnesium | 156 mg NIH | 50% | 39% |
| Copper | 380 mcg | 42% | 42% |
| Zinc | 2.2 mg NIH | 28% | 20% |
| Iron | 2.5 mg | 14% | 31% |
| Vitamin B3 (niacin) | 1.3 mg NE NIH | 9.3% | 8.1% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- An orange and a handful of pumpkin seeds
- Yogurt with pumpkin seeds and a kiwi
- Bean and sweet potato box with tomato, an orange and pumpkin seeds
- Yogurt with mango, oats and pumpkin seeds
- Egusi-style greens stew with beef and maize porridge
- Papaya with lime and pumpkin seeds
- Yogurt with papaya, pineapple and pumpkin seeds
- Mango with lime and chili, and pumpkin seeds
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)