Pumpkin seeds
BLS 4.0 food: Pumpkin seed (Kürbiskern), code H310100 · cross-reference USDA FDC #170556
Per portion (15 g)
88.2 kcalenergy
5.3 gprotein
1.3 gfibre
7 gfat
0.42 gcarbohydrate
Verified benefits — authorised EU health claims
Pumpkin seeds meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 24 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 24 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 24 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionLinoleic acid contributes to the maintenance of normal blood cholesterol levels.
✓ 22.8 g linoleic acid per 100 g; condition: at least 1.5 g per 100 g and per 100 kcal. Beneficial effect obtained with 10 g of linoleic acid per day.
EUR-LexEU CommissionReplacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 82 % of fatty acids are unsaturated and they provide 55 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionVitamin E contributes to the protection of cells from oxidative stress.
✓ 2.2 mg per 100 g = 18 % of the EU NRV (12 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 43 more authorised claims
Thiamine contributes to normal energy-yielding metabolism.
✓ 0.59 mg per 100 g = 53 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 0.59 mg per 100 g = 53 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to the normal function of the heart.
✓ 0.59 mg per 100 g = 53 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 8.2 mg per 100 g = 51 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 8.2 mg per 100 g = 51 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 8.2 mg per 100 g = 51 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 8.2 mg per 100 g = 51 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 13.5 µg per 100 g = 27 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 13.5 µg per 100 g = 27 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 13.5 µg per 100 g = 27 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 285 mg per 100 g = 76 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 285 mg per 100 g = 76 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 285 mg per 100 g = 76 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 285 mg per 100 g = 76 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 285 mg per 100 g = 76 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 570 mg per 100 g = 29 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 570 mg per 100 g = 29 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 516 mg per 100 g = 74 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 4.9 mg per 100 g = 35 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 4.9 mg per 100 g = 35 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 4.9 mg per 100 g = 35 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 4.9 mg per 100 g = 35 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 4.9 mg per 100 g = 35 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 6.2 mg per 100 g = 62 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 6.2 mg per 100 g = 62 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 6.2 mg per 100 g = 62 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 6.2 mg per 100 g = 62 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 6.2 mg per 100 g = 62 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 6.2 mg per 100 g = 62 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 6.2 mg per 100 g = 62 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 6.2 mg per 100 g = 62 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 6.2 mg per 100 g = 62 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 9.4 µg per 100 g = 17 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 9.4 µg per 100 g = 17 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 9.4 µg per 100 g = 17 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 9.4 µg per 100 g = 17 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 9.4 µg per 100 g = 17 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 0.83 mg per 100 g = 83 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 0.83 mg per 100 g = 83 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 0.83 mg per 100 g = 83 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 0.83 mg per 100 g = 83 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 4 mg per 100 g = 202 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 4 mg per 100 g = 202 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🫀 Improve cholesterol🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 588 kcal | 88.2 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 35.5 g | 5.3 g | BLS PROT625 · Laboratory analysis | |
| Fat | 46.3 g | 7 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 2.8 g | 0.42 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 1.3 g | 0.2 g | BLS SUGAR · Calculated by formula | |
| starch | 1.5 g | 0.22 g | BLS STARCH · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Dietary fibre | 8.7 g | 1.3 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 0 g | 0 g | BLS FIBSOL · Musterberechnung | |
| Water | 5.4 g | 0.81 g | BLS WATER · Laboratory analysis | |
| Salt | 0.07 g | 0.01 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 7.7 g | 1.2 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 13 g | 1.9 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 23 g | 3.5 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.22 g | 0.03 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.22 g | 0.03 g | BLS F18:3CN3 · Musterberechnung | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 22.8 g | 3.4 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 22.8 g | 3.4 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 12.8 g | 1.9 g | BLS F18:1CN9 · Musterberechnung |
Vitamins
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 10 µg | 1.5 µg | 1 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 2.2 mg | 0.33 mg | 18 % | BLS VITE · Other nutrient databasereferenceConverted value from: US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Vitamin K | 2.3 µg | 0.35 µg | 3 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.59 mg | 0.09 mg | 53 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.04 mg | 0.01 mg | 3 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 8.2 mg | 1.2 mg | 51 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.4 mg | 0.06 mg | 7 % | BLS PANTAC · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
| Vitamin B6 | 0.09 mg | 0.01 mg | 7 % | BLS VITB6 · Laboratory analysis |
| Biotin | 13.5 µg | 2 µg | 27 % | BLS BIOT · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
| Folate | 0 µg | 0 µg | 0 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 63 mg | 9.4 mg | USDA FDC 170556 |
Minerals & trace elements
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 27.7 mg | 4.2 mg | BLS NA · Laboratory analysis | |
| Potassium | 570 mg | 85.5 mg | 29 % | BLS K · Laboratory analysis |
| Calcium | 9.9 mg | 1.5 mg | 1 % | BLS CA · Laboratory analysis |
| Magnesium | 285 mg | 42.7 mg | 76 % | BLS MG · Laboratory analysis |
| Phosphorus | 516 mg | 77.4 mg | 74 % | BLS P · Laboratory analysis |
| Iron | 4.9 mg | 0.73 mg | 35 % | BLS FE · Laboratory analysis |
| Zinc | 6.2 mg | 0.92 mg | 62 % | BLS ZN · Laboratory analysis |
| Iodine | 2.7 µg | 0.41 µg | 2 % | BLS ID · Laboratory analysis |
| Selenium | 9.4 µg | 1.4 µg | 17 % | USDA FDC 170556 |
| Copper | 0.83 mg | 0.12 mg | 83 % | BLS CU · Laboratory analysis |
| Manganese | 4 mg | 0.61 mg | 202 % | BLS MN · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2011; 2011 Converted value from: BVL; Lebensmittel Monitoring 2017; 2017 Moreda-Piñeiro, J., P. Herbello-Hermelo, R. Domínguez-González, P. Bermejo-Barrera and A. Moreda-Piñeiro; Bioavailability assessment of essential and toxic metals in edible nuts and seeds.; Food Chemistry; 2016; 205 |
Essential amino acids
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.91 g | 0.14 g | BLS HIS · Musterberechnung | |
| Isoleucine | 1.5 g | 0.22 g | BLS ILE · Musterberechnung | |
| Leucine | 2.2 g | 0.34 g | BLS LEU · Musterberechnung | |
| Lysine | 1.3 g | 0.2 g | BLS LYS · Musterberechnung | |
| Methionine | 0.75 g | 0.11 g | BLS MET · Musterberechnung | |
| Phenylalanine | 1.7 g | 0.26 g | BLS PHE · Musterberechnung | |
| Threonine | 1.3 g | 0.19 g | BLS THR · Musterberechnung | |
| Tryptophan | 0.49 g | 0.07 g | BLS TRP · Musterberechnung | |
| Valine | 1.8 g | 0.26 g | BLS VAL · Musterberechnung |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.