47 %
Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.
How many calories are in pumpkin seeds?
170kcal
in a 30 g handful
565 kcal per 100 g.
Source: UK CoFID 2021, record 14-842. Checked 5 October 2026.
13.7 gFat
7.3 gProtein
1.6 gFibre
47 %Daily copper
What’s in a 30 g handful
About a third of a handful is fat, but only 2.1 g of that fat is saturated.
- 13.7 gFat
- 7.3 gProtein
- 4.6 gCarbohydrate
- 1.6 gFibre
- 1.7 gWater
- 1.2 gMinerals and the rest
About average for nuts and seeds
Pumpkin seeds are 565 kcal per 100 g. The 38 nuts and seeds in this database average 522.
Pumpkin seeds565
Nuts and seeds average522
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per handful0.33 g
Salt, per handful0.01 g
Vitamins and minerals in pumpkin seeds
Seven of the 15 reach the “high in” level, led by copper.
Show all 15 with amounts
Copper0.47 mg, 47 %
Phosphorus255 mg, 36 %
Magnesium81 mg, 22 %
Iron3 mg, 21 %
Zinc2 mg, 20 %
Niacin (vitamin B3)2.6 mg, 17 %
Potassium246 mg, 12 %
Riboflavin (vitamin B2)0.1 mg, 6.9 %
Thiamin (vitamin B1)0.07 mg, 6.3 %
Selenium0.0018 mg, 3.3 %
Calcium11.7 mg, 1.5 %
Vitamin A0.0114 mg, 1.4 %
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What pumpkin seeds don’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin B12.
Vitamin D
0mgin pumpkin seeds
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin pumpkin seeds
Find it inCherries, West Indian2150 % per 100 g
Vitamin B12
0mgin pumpkin seeds
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Pumpkin seeds against other nuts and seeds
Per 100 g, pumpkin seeds have the most copper of the 6 here, ahead of walnuts (kernel only).
1.6mg
1.3mg
1.3mg
0.7mg
0.6mg
0.4mg
Pumpkin seedsthis page
Walnuts, kernel only−0.2 mg
Pine nuts, kernel only−0.3 mg
Peanuts and raisins−0.8 mg
Peanuts, dry roasted−0.9 mg
Chestnuts, dried−1.1 mg
All values per 100 g, from the same dataset. Differences are against pumpkin seeds.
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Questions about pumpkin seeds
The questions people ask about pumpkin seeds, answered from the dataset.
How many calories are in a portion of pumpkin seeds?
A typical portion (30 g, a small handful) gives 170 kcal. Per 100 g the figure is 565 kcal.
Is pumpkin seeds high in copper?
Yes. Pumpkin seeds have 1.6 mg copper per 100 g, 157 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do pumpkin seeds have most of?
By share of the daily reference intake: copper (1.6 mg, 157 %), phosphorus (850 mg, 121 %) and magnesium (270 mg, 72 %) per 100 g.
Are pumpkin seeds a good source of protein?
Pumpkin seeds have 24.4 g protein per 100 g, 17 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-842, Pumpkin seeds, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Fatty acid composition of foods, 1987; and Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More nuts and seeds
From the same group, with calories per 100 g, and the foods with the most copper.
More nuts and seeds
- Almonds, toasted579 kcal
- Breadnut seeds, dried367 kcal
- Coconut milk22 kcal
- Marzipan460 kcal
- Peanuts and raisins436 kcal
- Pecan nuts, kernel only689 kcal
- All 38 nuts and seeds
Most copper
- Breadnut seeds, dried2.5 mg
- Melon seeds2.4 mg
- Sunflower seeds, toasted2.4 mg
- Liver, calf, fried23.9 mg
- Liver, calf, raw20.5 mg
- Liver, lamb, fried13.5 mg
- Copper guide