Pumpkin Seeds

Pumpkin Seeds: Main Image

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Nutrition Highlights

Pumpkin seeds (hulled), 142 seeds (1 oz.)

  • Calories: 153
  • Protein: 6.9g
  • Carbohydrate: 5.05g
  • Total Fat: 13g
  • Fiber: 1.1g

*Excellent Source of: Iron (4.2mg)

*Good Source of: Zinc (2.1mg)

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.