Pumpkin Seeds

Seeds, pumpkin and squash seed kernels, roasted, with salt added

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup (118g)

Amount per serving

Calories

677

% Daily Value *

Total Fat 57.9g

74%

Saturated Fat 10.1g

50%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 302mg

13%

Total Carbohydrate 17.4g

6%

Dietary Fiber 7.7g

27%

Total Sugars 1.5g

Protein 35.2g

Vitamin D 0 IU

0%

Calcium 61mg

5%

Iron 10mg

53%

Potassium 930mg

20%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

2%

2.12 mg

Thiamin

7%

0.08 mg

Riboflavin

14%

0.18 mg

Niacin

33%

5.23 mg

Pantothenic Acid

13%

0.67 mg

Vitamin B6

7%

0.12 mg

Folate

67.3 mcg

Folic Acid

0 mcg

Food Folate

67.3 mcg

Fortified Folate

67.3 mcg

Choline

14%

74.3 mg

Betaine

1.77 mg

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

5.9 mcg

Alpha Carotene

1.18 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

9.44 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

35.4 mcg

Vitamin E

4%

0.66 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.11 mg

Gamma Tocopherol

15 mg

Delta Tocopherol

0.33 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

4%

5.31 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

5%

61.4 mg

Iron

53%

9.52 mg

Magnesium

155%

649 mg

Phosphorus

111%

1390 mg

Potassium

20%

930 mg

Sodium

13%

302 mg

Zinc

82%

9.02 mg

Copper

167%

1.5 mg

Manganese

230%

5.3 mg

Selenium

20%

11.1 mcg

Fluoride

Iodine

Fat

74%

57.9 g

Saturated Fat

50%

10.1 g

Butyric Acid

0 g

Caproic Acid

0.01 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0.01 g

Tridecylic Acid

Myristic Acid

0.07 g

Pentadecylic Acid

0.01 g

Palmitic Acid

6.13 g

Margaric Acid

0.04 g

Stearic Acid

3.44 g

Arachidic Acid

0.26 g

Behenic Acid

0.07 g

Lignoceric Acid

0.05 g

Monounsaturated Fat

18.6 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.05 g

Palmitoleic Acid

0.05 g

Trans Hexadec 9 Enoic Acid

0 g

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

18.4 g

Oleic Acid

18.4 g

Elaidic Acid

0.02 g

Vaccenic Acid

Gondoic Acid

0.06 g

Docos-13-enoic Acid

0 g

Erucic Acid

0 g

Brassidic Acid

0 g

Nervonic Acid

0.01 g

Polyunsaturated Fat

23.4 g

9,12-octadecadienoic Acid

23.1 g

Linoleic Acid

23.1 g

Conjugated Linoleic Acids (CLAs)

0.01 g

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

0.03 g

Linolenic Acid

0.13 g

Alpha Linolenic Acid (ALA)

0.13 g

Gamma Linolenic Acid (GLA)

0 g

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

0.01 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

0 g

Eicosatetraenoic Acid (ETA)

0.15 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

0.01 g

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0.05 g

Trans Monoenoic Fat

0.02 g

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

0 mg

Campesterol

3.54 mg

Beta Sitosterol

15.3 mg

Protein

70%

35.2 g

Tryptophan

0.67 g

Threonine

1.16 g

Isoleucine

1.49 g

Leucine

2.82 g

Lysine

1.44 g

Methionine

0.7 g

Cystine

0.39 g

Phenylalanine

2.02 g

Tyrosine

1.27 g

Valine

1.84 g

Arginine

6.24 g

Histidine

0.91 g

Alanine

1.73 g

Aspartic Acid

3.45 g

Glutamic Acid

7.21 g

Glycine

2.15 g

Proline

1.53 g

Serine

1.95 g

Hydroxyproline

Carbohydrates

6%

17.4 g

Fibre

27%

7.67 g

Soluble Fibre

Insoluble Fibre

Sugar

1.52 g

Added Sugar

Sucrose

1.35 g

Glucose

0.08 g

Fructose

0.08 g

Lactose

0 g

Maltose

0 g

Galactose

0 g

Sugar Alcohols

Starch

0.87 g

Calories

677 kcal

Water

2.4 g

Ash

5.16 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (118g)

Nutrient Sources

  • Excellent source of Niacin
  • Excellent source of Iron
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Potassium
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 87%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Pumpkin Seeds contains 29.8g of protein, which is about the same as 5 eggs, 1.1 chicken breasts, or 2.1 cups (580g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 9.7g per 1 cup

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

High in Saturated Fat.


Zero Trans Fat.

Contains Omega-6 polyunsaturated fatty acids.
  • 23.094g per 1 cup.


Low in Cholesterol.

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