Why Pumpkin Seeds Contain More Magnesium Than Any Other Common Food
Dried pumpkin seed kernels (FDC 170556) deliver 592mg magnesium per 100g — 141% of the daily value in a single 100g portion. No other commonly eaten food approaches this number: almonds have 270mg, cashews 292mg, dark chocolate 228mg, and spinach just 79mg per 100g [1].
A single 1-oz serving (28g) provides 166mg magnesium (40% DV) — more magnesium than a cup of cooked spinach (157mg), a medium banana (32mg), or an avocado (58mg). A quarter-cup serving (32g) delivers 189mg (45% DV) [1].
The magnesium is bound primarily to phytic acid in the raw seeds, which can reduce absorption by 20-40%. Roasting partially breaks down phytate, potentially improving mineral bioavailability. Soaking raw seeds for 8-12 hours before eating is another approach to reduce phytate and enhance magnesium uptake [2].
The Dual-Nutrient Density That Sets Pepitas Apart
Pumpkin seeds deliver 30.23g protein per 100g — among the highest of any common seed, second only to hemp (31.6g) and far exceeding sunflower (20.8g), chia (16.5g), and flax (18.3g). A 1-oz serving provides 8.5g protein for 157 kcal — a protein-to-calorie ratio of 5.4g per 100 kcal [1].
The iron content is equally impressive: 8.82mg per 100g (49% DV). One ounce delivers 2.5mg iron (14% DV). This is non-heme iron (plant-based), which is absorbed at lower rates (5-12%) than heme iron from meat. Consuming pumpkin seeds with vitamin C-rich foods (citrus, peppers) can enhance absorption by 2-3x [2].
The protein contains all essential amino acids, though it is lower in lysine relative to animal proteins. Combined with the iron, zinc (7.81mg, 71% DV), and manganese (4.54mg, 198% DV), pumpkin seeds deliver a wider mineral spectrum per serving than most nuts or seeds [3].
Raw Pepitas vs. Roasted Salted vs. In-Shell
Raw kernels (pepitas): 559 kcal, 30.2g protein, 7mg sodium per 100g. Roasted salted: 574 kcal, 29.8g protein, 256mg sodium. The roasting increases calories by 3% (water loss concentrates nutrients) and the salt adds 249mg sodium per 100g — a 36x increase [1].
In-shell pumpkin seeds are a different product nutritionally: 446 kcal, 18.6g protein, 53.8g carbs per 100g. The dramatic carb increase (10.7g → 53.8g) comes from the fibrous hull, which contributes 18.4g dietary fiber per 100g — 3x the fiber of kernels alone. If you eat the shells, you get more fiber but significantly less protein per 100g of total weight [1].
Magnesium drops from 592mg (raw kernels) to 550mg (roasted) to 262mg (in-shell). The in-shell drop reflects the hull's weight diluting the mineral-dense kernel. For maximum magnesium per serving, shelled pepitas are the clear winner. For maximum fiber, eat them in-shell [1].
What 32 Grams of Pumpkin Seeds Actually Contribute to a Meal
A quarter-cup of pepitas (32g) adds to any bowl: 179 kcal, 9.7g protein, 15.7g fat, 3.4g carbs (1.9g fiber), 189mg magnesium (45% DV), 2.8mg iron (16% DV), and 2.5mg zinc (23% DV) [1].
On yogurt: a plain Greek yogurt (170g, 100 kcal, 17g protein) topped with a quarter-cup of pepitas becomes 279 kcal and 26.7g protein — a complete snack with both fast-digesting (whey) and slow-digesting (seed) protein, plus nearly half the daily magnesium [1].
On oatmeal: a bowl of oats (40g dry, 150 kcal, 5g protein) with pepitas becomes 329 kcal and 14.7g protein. The pumpkin seeds more than double the protein while adding virtually no sugar (0.4g from the seeds). They also fill the zinc and iron gaps that oats lack [3].
The Hidden Mineral Wealth Beyond Magnesium
Zinc: 7.81mg per 100g (71% DV) — the second-highest zinc content among seeds, after hemp seeds. One ounce provides 2.2mg zinc (20% DV). Combined with the iron (8.82mg) and copper (1.34mg, 149% DV), pumpkin seeds deliver a rare triple of trace minerals in a single food [1].
Manganese: 4.54mg per 100g (198% DV) — nearly double the daily value in 100g. Even a tablespoon (9g) provides 0.41mg manganese (18% DV). Manganese supports energy metabolism and is a cofactor for the antioxidant enzyme superoxide dismutase [2].
Phosphorus: 1233mg per 100g (99% DV) — approaching the full daily value. One ounce delivers 345mg (28% DV). With 809mg potassium (17% DV) per 100g and the selenium at 9.4mcg (17% DV), pumpkin seeds cover significant portions of 7 different mineral DVs in a single serving [1].
Pumpkin Seeds vs. Other Popular Seeds and Nuts (per 100g)
| Nutrient | Pumpkin Seeds (raw) | Sunflower Seeds | Chia Seeds | Almonds | Hemp Seeds |
|---|---|---|---|---|---|
| Calories (kcal) | 559 | 584 | 486 | 579 | 553 |
| Protein (g) | 30.2 | 20.8 | 16.5 | 21.2 | 31.6 |
| Magnesium (mg) | 592 | 325 | 335 | 270 | 700 |
| Zinc (mg) | 7.81 | 5.0 | 4.58 | 3.12 | 9.9 |
| Iron (mg) | 8.82 | 5.25 | 7.72 | 3.71 | 7.95 |
| Fiber (g) | 6.0 | 8.6 | 34.4 | 12.5 | 4.0 |
Practical Tips for Pumpkin Seeds
- 1
1 oz = 157 kcal with 8.5g protein and 166mg magnesium (40% DV) — the highest magnesium per serving of any common snack [1].
- 2
Raw pepitas have 36x less sodium than roasted salted (7mg vs 256mg per 100g). Choose unsalted for lower sodium tracking [1].
- 3
Eat with vitamin C foods to boost iron absorption — pumpkin seeds have 8.82mg non-heme iron per 100g, but absorption improves 2-3x with citrus [2].
- 4
In-shell seeds have 3x the fiber (18.4g vs 6g per 100g) but half the protein per 100g due to hull weight [1].
- 5
A quarter-cup on oatmeal adds 9.7g protein and 45% DV magnesium — transforming a carb-heavy breakfast into a mineral-rich meal [1].
Frequently Asked Questions — Pumpkin Seeds
How many calories are in pumpkin seeds?
Are pumpkin seeds high in magnesium?
How much protein is in pumpkin seeds?
Should I eat pumpkin seeds raw or roasted?
What is the difference between pumpkin seeds and pepitas?
Can I eat pumpkin seed shells?
Important Notice
Nutritional values are based on USDA FoodData Central data for seeds, pumpkin and squash seed kernels, dried (FDC 170556), roasted with salt (FDC 169415), and roasted without salt (FDC 170557). In-shell values are from USDA FDC for seeds, pumpkin and squash, whole, roasted (FDC 170558). Seed butter values are estimated from commercial product averages. Actual values vary by brand, variety, and processing method. This tool is for informational and nutrition journaling purposes only — it is not a substitute for guidance from a qualified nutrition professional.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2024). Seeds, pumpkin and squash seed kernels, dried (FDC 170556) and roasted variants (FDC 169415, 170557). U.S. Department of Agriculture, Agricultural Research Service.
- [2] Dotto, J. M. & Chacha, J. S. (2020). The potential of pumpkin seeds as a functional food ingredient: A review. PMC — Scientific African.
- [3] Various Authors (2023). Pumpkin seeds: Bioactive compounds, nutritional benefits, and food applications. ScienceDirect — Journal of Agriculture and Food Research.