Pumpkin Seeds
Food · Fat & Oil · Food, Typed Supps
One of the richest everyday food sources of zinc.
Stage by stage
- Intake (Dense seed structure): Chewing releases fat, protein, and minerals from the dense seed.
- Stomach (Fat & protein digestion): Fat and protein digestion begins.
- Small intestine (Zinc & magnesium absorbed): Zinc and magnesium are absorbed together with the seed’s healthy fats.
- Immune & nerve tissue (Zinc & magnesium-dependent function): Absorbed zinc supports immune cell function; magnesium supports nerve and muscle signalling.
Timing
A small handful (about an ounce) is the typical serving; roasted or raw both retain most nutrients.
Time to effect
- Weeks: Regular intake contributes to zinc and magnesium status.
Allergens
None of the fourteen major allergens. Derived from what this food is, not from a product label.
Eating patterns
Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Keto, Low-FODMAP, Gluten-free.
Satiety
82 on the satiety index, where white bread is 100 — low. Modelled from the Holt et al. (1995) measurements.
Environmental footprint
0.5 kg CO2e and 108 litres of freshwater per kg, matched to "Other vegetables" in Poore & Nemecek (2018), Science 360.
Cost band
Mid — roughly £7 per kg, as a band midpoint rather than a price.
Key nutrients
Nutrition per 100g
- Calories: 537.5
- Protein: 30.2g
- Carbohydrate: 2.1g
- of which sugars: 1.3g
- Fat: 45g
- of which saturated: 7.3g
- Fibre: 4.6g
- Sodium: 1mg
Food vs. supplement
An ounce of pumpkin seeds provides a substantial share of daily zinc needs — approaching what a modest zinc supplement provides, alongside magnesium and healthy fats a mineral-only pill doesn’t include.
Kitchen tip
Roasting them at a lower temperature (around 300F) for longer preserves more of their healthy fats than a quick high-heat roast.
Common myth
“Pumpkin seeds are mainly valuable for fibre, not minerals.” In reality: Their zinc and magnesium content is genuinely notable — among the richer common food sources of both minerals.
Recipes that use it
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