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Pumpkin seeds

Dried pumpkin and squash seed kernels

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories559 kcal
  • Proteins30.2 g
  • Carbohydrates10.7 g
  • Fats49.1 g
  • Fiber6 g
  • Sodium0.007 g
  • Sugars1.4 g
  • CO₂ footprint150 g
Detailed nutrition enriched from Canadian Nutrient File — Seeds, pumpkin and squash seed kernels, dried

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 8.66 g43% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 46 mg4.6% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 8.82 mg40–63% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 115 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 592 mg191% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 1233 mg176% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 809 mg23% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 7 mg0.4% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 7.81 mg56–71% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 1.34 mg149% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 4.54 mg151% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 9.4 µg16% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 27 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 1 µg0.1% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 9 µg
  • Alpha carotene 1 µg
  • Alpha-tocopherol 2.18 mg24% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 1 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 74 µg
  • Beta-tocopherol 0.03 mg
  • Gamma-tocopherol 35.1 mg
  • Delta-tocopherol 0.44 mg
  • Vitamin C 1.9 mg1.9% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.273 mg23% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.153 mg13% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 4.99 mg33% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 14.6 mg NE97% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.75 mg15% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.143 mg11% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 58 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 63 mg
  • Vitamin K (phylloquinone) 7.3 µg
  • Folic acid 0 µg
  • Naturally occurring folate 58 µg
  • Dietary folate equivalents 58 µg15% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 51 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0.064 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0.001 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0.003 g
  • Fatty acids, saturated, 12:0, dodecanoic 0.006 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0.059 g
  • Fatty acids, saturated, 16:0, hexadecanoic 5.36 g
  • Fatty acids, saturated, 18:0, octadecanoic 2.87 g
  • Fatty acids, saturated, 20:0, eicosanoic 0.212 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 16.1 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 20.7 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.12 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0.131 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, saturated, 22:0, docosanoic 0.057 g
  • Fatty acids, monounsaturated, 14:1, tetradecenoic 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.048 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0.056 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0.001 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 16.2 g
  • Fatty acids, polyunsaturated, total 21 g
  • Fatty acids, saturated, 15:0, pentadecanoic 0.008 g
  • Fatty acids, saturated, 17:0, heptadecanoic 0.037 g
  • Fatty acids, saturated, 24:0, tetracosanoic 0.044 g
  • Fatty acids, monounsaturated, 16:1t, hexadecenoic 0 g
  • Fatty acids, monounsaturated, 18:1t, octadecenoic 0.025 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0.001 g
  • Fatty acids, polyunsaturated, 18:2t not further defined, linoleic, octadecadienoic 0.039 g
  • Fatty acids, polyunsaturated, conjugated, 18:2 cla, linoleic, octadecadienoic 0.004 g
  • Fatty acids, monounsaturated, 24:1c, tetracosenoic 0.005 g
  • Fatty acids, polyunsaturated, 20:2 c,c eicosadienoic 0.004 g
  • Fatty acids, monounsaturated, 16:1c, hexadecenoic 0.048 g
  • Fatty acids, monounsaturated, 18:1c, octadecenoic 16.1 g
  • Fatty acids, polyunsaturated, 18:2 c,c n-6, linoleic, octadecadienoic 20.7 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, monounsaturated, 17:1, heptadecenoic 0 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
  • Fatty acids, total trans-monoenoic 0.026 g
  • Fatty acids, total trans-polyenoic 0.039 g
  • Fatty acids, monounsaturated, 15:1, pentadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.12 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
  • Fatty acids, polyunsaturated, 22:4 n-6, docosatetraenoic 0.006 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 1.4 g
Other compounds Additional compounds measured by CNF 28 nutrients
  • Sucrose 1.13 g
  • Glucose 0.13 g
  • Fructose 0.15 g
  • Lactose 0 g
  • Maltose 0 g
  • Alcohol 0 g
  • Moisture 5.23 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0 g
  • Tryptophan 0.576 g
  • Threonine 0.998 g
  • Isoleucine 1.28 g
  • Leucine 2.42 g
  • Lysine 1.24 g
  • Methionine 0.603 g
  • Cystine 0.332 g
  • Phenylalanine 1.73 g
  • Tyrosine 1.09 g
  • Valine 1.58 g
  • Arginine 5.35 g
  • Histidine 0.78 g
  • Alanine 1.49 g
  • Aspartic acid 2.96 g
  • Glutamic acid 6.19 g
  • Glycine 1.84 g
  • Proline 1.32 g
  • Serine 1.67 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Green pumpkin seed kernels (pepitas), crunchy and nutty, for salads, granola and bread.

Cook with it

Recipes using this ingredient

Crispy Dark Chocolate Granola

10 min 30 min 30 min

Whole rolled oats bake into crisp clusters with toasted almonds, pumpkin seeds, and dark chocolate folded in after cooling. A modest amount of maple syrup brings the ingredients together without turning the jar into breakfast candy.

High-Protein Chickpea Quinoa Salad

15 min 15 min 10 min

A proper high-protein salad that does not rely on sadness, boiled chicken cubes, or the fantasy that lettuce alone can sustain a human. Chickpeas, quinoa, spinach, and pumpkin seeeds procure enough protein to go to the gym without crying too much.

Low-Calorie Cinnamon Apple Granola

10 min 30 min 20 min

This lighter granola keeps the cozy crunch but skips the sugar avalanche that usually turns breakfast into dessert wearing gym clothes. Unsweetened apple sauce helps the oats clump gently, while pumpkin seeds and sunflower seeds bring texture, fiber, and staying power without needing a vat of oil.

Start a recipe with it Build your own recipe around Pumpkin seeds and see its nutrition per serving.