How it's used
Used in granola, salads, baking, or as a snack.
Seeds
pumpkin seeds
Flat green seeds from pumpkins, rich in zinc, magnesium, and healthy fats.
- Usual recipe measure
- Usually measured in g
- Recipes using this ingredient
- 6 recipes shown
Your kitchen
Do you usually keep this?
EatMacroPlant remembers the habit, not an exact stock count. Mark it running low when it should return to the next shopping list.
In the kitchen
Substitutes
sunflower seeds โhemp seeds
Pairs well with
Combine with legumes to support iron absorption and mineral balance.
Try it in the kitchen
Recipes that use pumpkin seeds
MealAmerican
PB Banana Baked Oat Squares
Batchable banana and peanut baked oats with a soft cake-like middle, cocoa ripple and roasted peanut-pumpkin crunch.
Open recipeMealGlobal
Big Adventure Protein Cookies
Three oversized orange-cacao cookies with a chewy banana-oat centre, crisp edges and a cacao-nib and pumpkin-seed crown, using soy flour for substantial snack-sized protein.
Open recipeMealEuropean
Golden Orange Panforte
Three dense, chewy orange-and-fig panforte wedges with apricot, toasted almonds, pumpkin seeds and a warm fennel-pepper finish.
Open recipeMealEuropean
Apple Rye Breakfast Bars
Rustic apple-rye breakfast bars with dried figs, oats, wheat germ, a silken-tofu yogurt batter, walnuts, pumpkin seeds and thin apple slices baked into the top.
Open recipeMealEuropean
Swiss Bircher Protein Jar
A Swiss-inspired overnight Bircher jar with grated apple, a silky tofu-yogurt base, oats, wheat germ, flax, hemp, raspberries, toasted walnuts and pumpkin seeds.
Open recipeMealAfrican
Peanut Orange Millet Bars
Soft pressed millet breakfast bars with peanut, orange, dates, wheat germ, flax, pumpkin seeds and roasted peanut crunch.
Open recipeNutrition notebook
What 100 g contributes
Nutrition summary
At a glance
Higher inPhosphorusMagnesiumZinc
Calories
581kcal
21% cal
Protein
30.2g
3% cal
Carbs
4.7g
76% cal
Fat
49.0g
Small numbers, big impact
Everyday essentials
Fibre6.00g
Vitamin B120.00ฮผg
Vitamin D0.00ฮผg
Iodine0.00ฮผg
Iron8.82mg
Zinc7.81mg
Calcium46.00mg
Nutrition values are estimates and can vary with variety, brand, cooking method and water content.