Guide · Oct 13, 2026
Pumpkin Seeds Nutrition: Zinc, Magnesium and More per Ounce
Pumpkin seed (pepita) nutrition per 1-ounce handful from USDA data: zinc, magnesium, iron, protein and fat, plus what the research on men's health does and doesn't show.
By the ProstateFoods editorial team · Last updated
By the ProstateFoods editorial team · Last updated October 13, 2026 Short answer: A 1-ounce handful (about 28 g) of roasted, unsalted pumpkin seed kernels has about 163 calories, 8.5 g protein and 1.8 g fiber, plus about 156 (37% DV) mg magnesium and 2.2 (20% DV) mg zinc. That makes pumpkin seeds one of the richest plant sources of magnesium and zinc you can buy.
Nutrition per 1 ounce (28 g), roasted kernels, no salt
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 163 kcal | n/a |
| Protein | 8.5 g | 17% |
| Total fat | 13.9 g | 18% |
| Saturated fat | 2.4 g | 12% |
| Carbohydrate | 4.2 g | 2% |
| Fiber | 1.8 g | 7% |
| Magnesium | 156 mg | 37% |
| Zinc | 2.2 mg | 20% |
| Iron | 2.3 mg | 13% |
| Phosphorus | 333 mg | 27% |
| Copper | 0.36 mg | 40% |
| Manganese | 1.27 mg | 55% |
| Potassium | 223 mg | 5% |
Source: USDA FoodData Central SR Legacy, "Seeds, pumpkin and squash seed kernels, roasted, without salt" [1]. % Daily Values use the FDA's label reference amounts for adults. Values for whole seeds in the shell are different; this table is for hulled kernels (pepitas).
Zinc in context
Adult men need 11 mg of zinc a day, and the upper limit from all sources is 40 mg [2]. An ounce of pumpkin seeds gives about a fifth of a man's daily need. Oysters, beef and crab carry much more per serving; see our foods high in zinc table.
What about "pumpkin seed benefits for men"?
You'll see pumpkin seeds and pumpkin seed oil promoted for the prostate. The research behind those claims mostly involves pumpkin seed extracts or oil in supplement form, often combined with other ingredients, and it does not show that eating pumpkin seeds treats or prevents any prostate condition. NIH's kidney and urology institute says researchers have not found that eating, diet and nutrition cause or prevent prostate problems [3]. Pumpkin seeds are a nutritious snack. They are not a treatment.
Easy ways to eat them
- Toss a handful on salads, oatmeal or yogurt.
- Toast raw pepitas in a dry pan for 3 to 4 minutes until they start to pop.
- Blend into pesto in place of pine nuts.
Buy unsalted kernels if you watch sodium. Terrasoul raw unsalted pumpkin seeds come shelled.
Calories add up: an ounce is about a small handful. At 163 calories, a cup (118 g) is about 677 calories.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). https://fdc.nal.usda.gov/
- NIH Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- National Institute of Diabetes and Digestive and Kidney Diseases. Prostate Problems. https://www.niddk.nih.gov/health-information/urologic-diseases/prostate-problems
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ProstateFoods writes about food, not treatment. Nothing here is medical advice or a claim that any food treats, cures or prevents a disease. Talk to your doctor before changing how you eat, especially if you take medication or have a health condition. See our medical disclaimer. Photo: Pumpkin seed. img 009 by Dmitry Makeev, CC BY-SA 4.0, via Wikimedia Commons.
Frequently asked questions
How much zinc is in pumpkin seeds?
About 2.2 mg per ounce of roasted kernels, according to USDA data. Adult men need 11 mg a day.
How many pumpkin seeds should I eat a day?
There is no official amount. A 1-ounce serving (a small handful) is the standard nutrition-label serving and has about 160 calories.
Are pumpkin seeds good for the prostate?
Eating pumpkin seeds hasn't been shown to treat or prevent prostate problems. NIH says researchers have not found that diet causes or prevents them. Pumpkin seeds are still a good source of magnesium, zinc and protein.