Edible parts
Seeds (hulled pepitas or in-shell, as sold)
Nutrition per 100 g
Food data (CoFID / USDA). % NRV is UK where a reference exists. Curiosity about the plant — not a diary score.
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Energy | 2339 kJ / 559 kcal | 28% |
| Protein | 30 g | 60% |
| Carbohydrate | 11 g | 4% |
| Fibre | 6 g | — |
| Natural sugars | 1.4 g | — |
| Fat | 49 g | 70% |
| Omega-3 (ALA) | 0.18 g | — |
| Vitamin A | 1 µg RE | — |
| Vitamin C | 1.9 mg | 2% |
| Vitamin E | 2.2 mg | 18% |
| Vitamin K | 7.2 µg | 10% |
| Folate | 58 µg | 29% |
| Vitamin B6 | 0.14 mg | 10% |
| Calcium | 46 mg | 6% |
| Iron | 8.8 mg | 63% |
| Magnesium | 592 mg | 158% |
| Potassium | 809 mg | 40% |
| Zinc | 7.8 mg | 78% |
| Selenium | 9 µg | 16% |
| Sodium | 7 mg | — |
Per 100 g · CoFID / USDA · % NRV UK · not medical advice
Prep notes
Eaten raw or dry-roasted. Roasting mainly changes water and flavour; mineral figures on the atlas card are for the seed as food data, not a cooked dish with oil or salt.
Season
Year-round dry grocery; fresh seed follows autumn squash harvest.
Caution
Packaged edible seed from Cucurbita pepo. Not advice to eat ornamental or unknown wild squash seed.
Answer-ready
Pumpkin seeds (Cucurbita pepo; ES semillas de calabaza / pepitas; SK tekvicové semienka) are the edible seed of the pumpkin/squash plant. Per 100 g they are dense in minerals; % NRV (UK) on Thrive is food-label curiosity, not a medical score.