getabitePumpkin seeds
8.8 mg iron per 100 g
4.5 × 1 handful
Iron from Pumpkin seeds
Pumpkin seeds (dried) has 8.8 mg iron per 100 g. A typical portion is 1 handful (28 g).
Ready examples
For 8 mg iron
8 mg iron = 3.2 × 1 handful (Pumpkin seeds)
91 g of food · 508 kcal
91 g of food · 508 kcal
For 11 mg iron
11 mg iron = 4.5 × 1 handful (Pumpkin seeds)
125 g of food · 699 kcal
125 g of food · 699 kcal
Amounts use USDA FoodData Central for Pumpkin seeds, retrieved September 22, 2026. Cooking form is the form you eat.
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Daily reference helper
Population reference only. Not personal advice.
9.1 mg iron per day. Source: WHO Guideline on iron, bioavailability 15% (approx. adult men). As of January 1, 2004.
