FoodScore
0/ 100
Very goodnut seed· 100 g

Pumpkin Seeds Dry Roasted

Pumpkin seeds score very well at 81/100, largely due to their rich micronutrient profile and high fiber content.

  • Pumpkin seeds are a minimally processed (NOVA 1) whole food, contributing to a healthy diet.
  • A 100g serving provides 11.1g of fiber, which is 40% of the daily value.
  • They are an excellent source of zinc, offering 48% of the daily value per 100g.
  • With 19.33g of protein per 100g, these seeds are a significant plant-based protein source.
  • The FoodScore of 81/100 indicates a very good nutritional profile.
  • Scores +12 points above the nut seed category average (69/100 across 30 foods).
Fiber
11.1g
40% of Daily Value
Protein
19.33g
39% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
3mg
0% of Daily Value
+
What it brings to the table
Fiber (11.1g)+12
Protein (19.3g)+10
Micronutrients (Potassium, Iron, Magnesium, Phosphorus, Zinc, Vitamin E, Folate, Riboflavin)+12
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-19
−
What holds it back
Saturated fat (5.2g)-4

Why it scores 81

Pumpkin seeds achieve a very good FoodScore of 81/100, primarily driven by their dense nutrient content and status as a whole food. They receive significant bonuses for their high fiber content, with 11.1g per 100g contributing +12 points. The substantial protein content of 19.3g per 100g adds another +10 points. A diverse array of micronutrients, including potassium, iron, magnesium, zinc, and folate, collectively earn a +12 bonus. Their healthy fat profile, characterized by low saturated fat relative to total fat, provides an additional +10 points. As a minimally processed food (NOVA 1), they gain another +10 points. While these bonuses are substantial, the FoodScore system applies a bonus cap, which reduces the total bonus by 19 points. The only penalty incurred is a minor -4 points for their 5.2g of saturated fat per 100g. To achieve a higher score, the saturated fat content would need to be lower, though its current level is not a major detractor.

Health benefits

What the nutrients in pumpkin seeds dry roasted actually do for you, grounded in established dietary science.

Supports Heart Health

Pumpkin seeds contribute to cardiovascular health through their nutrient composition. They contain magnesium (129mg per 100g, 31% DV) and potassium (850mg per 100g, 18% DV), both of which are important for maintaining healthy blood pressure. The fiber content (11.1g per 100g) can also help manage cholesterol levels. While they contain some saturated fat (5.22g per 100g), their overall fat profile includes beneficial unsaturated fats. Incorporating a variety of nuts and seeds, including pumpkin seeds, into the diet is consistent with dietary guidelines for heart-healthy eating patterns.

Aids Blood Sugar Management

The nutritional profile of pumpkin seeds can be beneficial for blood sugar regulation. Their high fiber content (11.1g per 100g) helps slow down the absorption of sugars, preventing rapid spikes in blood glucose levels. Additionally, pumpkin seeds are a whole food (NOVA 1) with no added sugar, which is crucial for managing blood sugar. The protein content (19.33g per 100g) also contributes to satiety and can help stabilize blood sugar by reducing the overall glycemic impact of a meal. Including them as part of a balanced diet can support metabolic health.

Promotes Gut Health

Pumpkin seeds are a good source of dietary fiber, providing 11.1g per 100g. Fiber is essential for a healthy digestive system, promoting regular bowel movements and preventing constipation. It also acts as a prebiotic, feeding beneficial gut bacteria and supporting a diverse gut microbiome. A healthy gut microbiome is linked to various aspects of overall health, including immune function and nutrient absorption. Regular intake of fiber-rich foods like pumpkin seeds can contribute to long-term gut wellness.

Supports Muscle and Recovery

Pumpkin seeds are a significant source of plant-based protein, offering 19.33g per 100g. Protein is fundamental for muscle repair, growth, and overall tissue maintenance, making these seeds valuable for active individuals and those looking to increase their protein intake. They also provide iron (3.8mg per 100g, 21% DV), which is crucial for oxygen transport in the blood and preventing fatigue, and magnesium (129mg per 100g, 31% DV), which plays a role in muscle function and recovery. These nutrients collectively support physical performance and recovery.

Boosts Immune Function

Pumpkin seeds are particularly rich in zinc, providing 5.29mg per 100g, which is 48% of the daily value. Zinc is a vital mineral for immune system function, playing a role in the development and function of immune cells. Adequate zinc intake is associated with a robust immune response and can help the body defend against pathogens. Additionally, the presence of other micronutrients like iron and folate further supports overall bodily functions, which are indirectly linked to a stronger immune system. Incorporating zinc-rich foods like pumpkin seeds can be a simple way to support daily immune health.

How to eat it

Pumpkin seeds are a versatile and nutrient-dense addition to the US diet, commonly enjoyed as a snack or incorporated into various dishes. They offer a satisfying crunch and a mild, earthy flavor. A typical serving size is around 30g (about a quarter cup), which provides a good portion of their beneficial nutrients without excessive calories. They are often eaten raw, roasted, or as an ingredient in baking and cooking.

Store pumpkin seeds in an airtight container in a cool, dark place or refrigerate them to maintain freshness and prevent rancidity.
Sprinkle roasted pumpkin seeds over salads, soups, or yogurt for added texture and nutrients.
Incorporate them into homemade granola, energy bars, or bread recipes for a nutritional boost.
Blend pumpkin seeds into smoothies or use them as a thickener for sauces and dips like pesto or hummus.
Pair pumpkin seeds with fruits or vegetables to create a balanced snack that combines healthy fats, protein, and fiber.
Things to keep in mind

Pumpkin seeds are generally safe for consumption by most individuals in typical serving sizes. However, they are a common allergen, and individuals with tree nut or seed allergies should exercise caution. While their high fiber content is beneficial, consuming very large quantities rapidly may lead to digestive discomfort such as bloating or gas in some sensitive individuals. There are no widely documented significant drug interactions or specific population-based cautions for pumpkin seeds at normal dietary intake levels.

Swap suggestions
Very good
Brazil Nuts Raw
Score85
Very good
Cashews Raw
Score85
Very good
Chia seeds
Score85
Very good
Hazelnuts Raw
Score85
Very good
Macadamia Nuts Raw
Score85
Very good
Poppy Seeds
Score85
Reader questions
Are dry roasted pumpkin seeds healthy?
Yes, dry roasted pumpkin seeds are considered very healthy, scoring 81/100 on FoodScore. They are a minimally processed whole food (NOVA 1) packed with fiber (11.1g per 100g), protein (19.33g per 100g), and essential micronutrients like zinc, magnesium, and iron. Their nutritional profile supports various aspects of health.
Are pumpkin seeds good for heart health?
Yes, pumpkin seeds can contribute to heart health. They contain magnesium and potassium, which are important for blood pressure regulation. Their fiber content can help manage cholesterol levels. While they contain some saturated fat, their overall fat profile is favorable for cardiovascular well-being.
Are dry roasted pumpkin seeds ultra-processed?
No, dry roasted pumpkin seeds are classified as NOVA 1, meaning they are unprocessed or minimally processed. This classification indicates that they retain their natural nutritional integrity with minimal alteration, making them a healthier choice compared to ultra-processed foods.
How can I incorporate pumpkin seeds into my diet?
Pumpkin seeds are very versatile. You can enjoy them as a standalone snack, sprinkle them over salads, soups, or oatmeal, or mix them into yogurt. They also work well in baking, such as in bread, muffins, or homemade granola. Blending them into smoothies or using them as a crust for savory dishes are other creative options.
What are some good alternatives to pumpkin seeds?
If you're looking for alternatives with similar nutritional benefits, consider other seeds like sunflower seeds, chia seeds, or flax seeds. Nuts such as almonds or walnuts also offer comparable healthy fats, protein, and fiber. Each has a unique flavor and nutrient profile, so choose based on your preference and dietary needs.
Do pumpkin seeds help with weight management?
Pumpkin seeds can support weight management due to their high fiber (11.1g per 100g) and protein (19.33g per 100g) content. Both nutrients contribute to satiety, helping you feel full longer and potentially reducing overall calorie intake. However, they are calorie-dense (582 calories per 100g), so portion control is important.
Are pumpkin seeds a good source of protein?
Yes, pumpkin seeds are an excellent source of plant-based protein, providing 19.33g per 100g. This makes them a valuable food for vegetarians, vegans, and anyone looking to increase their protein intake. Protein is essential for muscle repair, growth, and overall body function.

Explore more

CategoryAll nuts & seeds →#18 in rankingFoods high in potassium →#29 in rankingFoods high in fiber →GoalBest foods for skin →GoalBest foods for muscle building →GoalBest foods for diabetes →Head-to-headPumpkin Seeds Dry Roasted vs. Nutella Hazelnut Spread →Head-to-headPumpkin Seeds Dry Roasted vs. Cashews Dry Roasted →Head-to-headPumpkin Seeds Dry Roasted vs. Kashi GO Lean →Head-to-headPumpkin Seeds Dry Roasted vs. Cashew Milk Unsweetened →Fits dietKeto diet →Fits dietMediterranean diet →Meal ideaHealthy lunch ideas — top-scoring foods to build around →

Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 170563)Updated 2026-04-20