100% VeganCategory: seed, proteinReviewed: Aug 20, 2026
Pumpkin Seeds
Pumpkin seeds (pepitas) are green edible seeds of pumpkins. Packed with ~30g plant protein per 100g and the highest plant source of bioavailable zinc and magnesium.
Vegan Status Breakdown
Pumpkin seeds (pepitas) are green edible seeds of pumpkins. Packed with ~30g plant protein per 100g and the highest plant source of bioavailable zinc and magnesium.
Common Synonyms, E-Numbers & Trade Names:
pepitashulled pumpkin seedscucurbita pepo seeds
Hidden & Derivative Names to Watch Out For:
pepita kernels
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Common Uses & Applications
•Roasted crunchy salad toppers, pumpkin seed butter, homemade seed milks, granola, seed breads
Nutrition Facts (per 100g)
Standard reference data via USDA FoodData Central
559
Calories (kcal)
30.2g
Protein
10.7g
Carbohydrates
49.1g
Total Fat
6g
Dietary Fiber
Iron: 8.8 mg
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Scientific & Regulatory Authority Sources:
Frequently Asked Questions
Why are pumpkin seeds vital for zinc on a vegan diet?
Just a 30g handful of pumpkin seeds supplies ~2.3mg zinc (25-30% of adult daily requirement), promoting optimal immune and hormone function.