Pumpkin Seeds Nutrition

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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

Sodium 302mg

13%

Total Carbohydrate 17.4g

Dietary Fiber 7.7g

27%

Total Sugars 1.5g

Protein 35.2g

Vitamin D 0 IU

Calcium 61mg

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.

Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

2.12 mg

Thiamin

0.08 mg

Riboflavin

14%

0.18 mg

Niacin

33%

5.23 mg

Pantothenic Acid

13%

0.67 mg

Vitamin B6

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 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

0 mcg

Retinol

0 mcg

Beta Carotene

5.9 mcg

Alpha Carotene

1.18 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

9.44 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

35.4 mcg

Vitamin E

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 IU

Vitamin K

5.31 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

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 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

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

Proportions of Macros

Summary:

Moderate Protein
High Fat
Low Carbs

Foods with similar macro profiles:

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).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

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.

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.

Helps with satiety

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Contains Omega-6 polyunsaturated fatty acids.

23.094g per 1 cup.

Low in Cholesterol.

Pumpkin Seeds

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡