Pumpkin Seeds
Serving size: ¼ cup (30g)
Why Eat Pumpkin Seeds?
Pumpkin seeds (also called pepitas) are a magnesium and zinc powerhouse, delivering nearly 40% of your daily magnesium in just a quarter cup. They're also rich in plant-based protein and healthy fats, making them one of the most nutrient-dense snacks available.
Pumpkin Seeds contains 4.1x more tryptophan per serving than Ground Flaxseed.
At a Glance
Nutrient Fingerprint
Pumpkin Seeds's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Tryptophan (% DV) vs similar Seeds
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Pumpkin Seeds per serving (¼ cup (30g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Pumpkin Seeds
Storage & Selection Tips
How to Select
Choose seeds that are uniform in color without discoloration. Raw seeds should smell neutral; roasted seeds should have a pleasant nutty aroma.
How to Store
Store in an airtight container in a cool, dark place. Refrigerate or freeze for longer storage as the oils can go rancid.
Shelf Life
Raw seeds last 3-4 months at room temperature, 6 months refrigerated, or 1 year frozen.
Practicality Ratings
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Frequently Asked Questions
Pumpkin Seeds Appears in These Nutrient Guides
Magnesium
42% DV per serving
Iron
14% DV per serving
Omega-3
2% DV per serving
Vitamin C
1% DV per serving
Calcium
1% DV per serving
Zinc
21% DV per serving
Folate
4% DV per serving
Choline
3% DV per serving
Fiber
6% DV per serving
Potassium
5% DV per serving
Vitamin K
2% DV per serving
Selenium
5% DV per serving
Vitamin E
5% DV per serving
Manganese
61% DV per serving
Phosphorus
30% DV per serving
Copper
44% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Niacin (Vitamin B3)
9% DV per serving
Pantothenic Acid (Vitamin B5)
4% DV per serving
Protein
18% DV per serving
Leucine
26% DV per serving
Isoleucine
29% DV per serving
Valine
27% DV per serving
Tryptophan
62% DV per serving
Lysine
19% DV per serving
Similar Foods (Seeds)
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Pumpkin Seeds Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.