Pumpkin seeds contain 8.8 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 129 grams.
- 1 oz equals 28 grams.
In the category of nuts and seeds, we included whole nut and seed products in the Top 10 list. Foods may be fortified with iron but are not included in this Top 10 list.The food tested for the particular graph below can be described more specifically as:
Seeds, pumpkin and squash seed kernels, dried
Read more about iron in nuts and seeds or visit our iron-rich foods list.
