Pumpkin seeds are packed with minerals, healthy fats, antioxidants, vitamins, and amino acids.

According to the United States Department of Agriculture, a 1-ounce (28 g) serving of pumpkin seeds (about 85 seeds) contains:

126 calories
15 g carbohydrates
5.5 g fat

Compared with many other seeds, pumpkin seeds contain more carbohydrates than sunflower, sesame, or flax seeds. If you follow a ketogenic diet, simply monitor your portion size.

A 28 g serving has a glycemic index (GI) of approximately 10.

One of the greatest nutritional benefits of pumpkin seeds is their impressive mineral content. A 1-ounce (28 g) serving provides:

Zinc: 2.9 mg (19% of the Daily Value)
Magnesium: 74 mg (19% DV)
Potassium: 260 mg (7% DV)
Copper: 0.2 mg (10% DV)

Pumpkin seeds are also a good source of iron. Two tablespoons (28 g) of raw pumpkin seeds provide approximately 2.7 mg of iron (about 14% DV).

They also contain small amounts of vitamins A, C, and several B vitamins.

Pumpkin seeds are an excellent source of plant protein. A 28 g serving provides approximately 5.6 g of complete protein.

Researchers have found that nearly 60% of the seed’s weight consists of protein. Combined with their healthy fats and minerals, pumpkin seeds are considered an excellent nutritional food for both men and women.

Studies also suggest that pumpkin seed oil produced from roasted seeds may be more oxidatively stable than oil extracted from raw seeds.

Antioxidants in Pumpkin Seeds

Pumpkin seeds are rich in antioxidants that help protect the body against oxidative stress, infections, and chronic diseases.

Research published in the Journal of Food Science and Technology describes roasted pumpkin seeds as excellent sources of antioxidants and antimicrobial compounds.

They are also rich in phytosterols, tocopherols, and squalene—bioactive compounds that help neutralize free radicals and may reduce the risk of chronic diseases while slowing cellular aging.