Pumpkin Seeds Nutritional Value & The Benefits

Pumpkin is not only the fruit is used, but pumpkin seeds (aka pepita) also contain nutrients that are beneficial to health even touted to increase male fertility. The most important nutrition in pumpkin seeds is zinc, zinc is essential to prevent the male body of testosterone hormone deficiency. Zinc is an essential nutrient that produce sperm. In line with the increasing age, the content of zinc in the body of a man also gradually decreased. Zinc deficiency could be at risk of an enlarged prostate and impotence. Other ingredients such as essential fatty acids, linoleic acid, oleic acid and slightly linolenic acid. There are also vitamin E (tocopherol) and carotenoids that is lutein and beta-carotene.

The highest pumpkin seeds nutrition according to RDA is manganese, in every 100gr of pumpkin seeds contains 4.543 mg that means 198% of our Manganese RDA for the body. The next high mineral compound is phosphorus which reach 1233mg, this means meet our daily need as much as 176%. Research also indicates if pumpkin seeds are a good libido enhancer. The content of vitamins B, C, D, E and K, as well as calcium, potassium, niacin and phosphorus in it takes the body to increase sexual performance.

The reported concentration of myristate and palmitate (the cholestrogenic fatty acids) for the pumpkin seeds ranged from 1.6% to 4.9%. The total unsaturated fatty acid concentration ranged from 9% to 21% of the pepita. The total fat content ranged from 11% to 52%. Based on the quantity of alpha-tocopherol extracted in the oil, the vitamin E content of the twelve C. maxima cultivar seeds ranged from 4 to 19 mg/100 g of pepita. Below you can read full nutritional value of pumpkin seeds based on USDA National Nutrient data base.

Pumpkin seeds, dried,
Nutritional value per 100 g
PrincipleNutrient ValuePercentage of RDA
Energy559 Kcal28%
Carbohydrates10.71 g8%
Protein30.23 g54%
Total Fat49.05 g164%
Cholesterol0 mg0%
Dietary Fiber6 g16%

Folates58 µg15%
Niacin4.987 mg31%
Pantothenic acid0.750 mg15%
Pyridoxine0.143 mg11%
Riboflavin0.153 mg12%
Thiamin0.273 mg23%
Vitamin A16 IU0.5%
Vitamin C1.9 µg3%
Vitamin E-γ35.10 mg237%

Sodium7 mg0.5%
Potassium809 mg17%

Calcium46 mg4.5%
Copper1.343 mg149%
Iron8.82 mg110%
Magnesium592 mg148%
Manganese4.543 mg198%
Phosphorus1233 mg176%
Selenium9.4 µg17%
Zinc7.81 mg71%

Carotene-ß9 µg--
Crypto-xanthin-ß1 µg--
Lutein-zeaxanthin74 µg--
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