What is the amount of magnesium in pumpkin seeds?

Magnesium Content in Pumpkin Seeds

Pumpkin seeds contain approximately 5,690 micrograms per gram (5.69 mg/g) of magnesium on a dry weight basis, making them an excellent dietary source of this essential mineral. 1

Nutritional Profile of Pumpkin Seeds

Magnesium Content

• Dried pumpkin seeds provide 5,690 μg/g (5.69 mg/g) of magnesium on a dry weight basis 1
• This translates to approximately 569 mg of magnesium per 100 grams of dried pumpkin seeds 1
• Magnesium is one of the dominant minerals in pumpkin seeds, second only to potassium in concentration 1

Other Mineral Content

• Potassium: 5,790 μg/g dry weight 1
• Manganese: 49.3 μg/g dry weight 1
• Zinc: 113 μg/g dry weight 1
• Copper: 15.4 μg/g dry weight 1
• Selenium: 1.29 μg/g dry weight 1
• Chromium: 2.84 μg/g dry weight 1
• Molybdenum: 0.81 μg/g dry weight 1

Macronutrient Composition

• Protein: 58.8% on a dry weight basis 1
• Fat: 29.8% on a dry weight basis 1
• Linoleic acid: 92 μg/g dry weight 1

Clinical Relevance for Dietary Magnesium Intake

Meeting Daily Magnesium Requirements

• The recommended daily allowance (RDA) for magnesium is 320 mg/day for women and 420 mg/day for men 2
• Consuming approximately 60-75 grams of dried pumpkin seeds would provide the full RDA for magnesium 1
• The American Heart Association identifies nuts, seeds, and legumes as beneficial sources of magnesium, specifically mentioning pumpkin seeds 3

Practical Dietary Considerations

• Pumpkin seeds are recognized as a beneficial source of energy, magnesium, protein, and fiber 3
• Individuals should be mindful of calories and choose smaller portion sizes when consuming pumpkin seeds 3
• Salt-free products should be selected to avoid excess sodium intake 3

Comparison with Other Dietary Sources

Relative Magnesium Content

• Pumpkin seeds contain significantly higher magnesium concentrations compared to many common dietary sources 1
• The magnesium content in pumpkin seeds is substantially higher than in Cyperus esculentus nuts, which contain much less of most nutrients except potassium and chromium 1

Processing Effects on Mineral Content

• Virgin pumpkin seed oils retain higher mineral content compared to cold-pressed oils 4
• Magnesium levels in pumpkin seed oils can be up to ninefold higher in virgin oils due to different processing conditions 4
• Processing conditions including heat treatment and equipment wear affect final mineral concentrations 4

Public Health Implications

Nutritional Value for Populations

• Pumpkin seeds represent a useful source of many nutrients essential to humans, particularly in rural areas of sub-Saharan Africa where they are widely consumed 1
• The seeds contain considerable amounts of phosphorus, potassium, magnesium, manganese, and calcium 5
• Pumpkin seeds can serve as both a nutrient supplement and functional agent in food formulations 5