Pumpkin Seeds

Seeds, pumpkin and squash seeds, whole, roasted, with salt added

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup (64g)

Amount per serving

Calories

285

% Daily Value *

Total Fat 12.4g

16%

Saturated Fat 2.3g

12%

Trans Fat

Cholesterol 0mg

0%

Sodium 1626mg

71%

Total Carbohydrate 34.4g

13%

Dietary Fiber 11.8g

42%

Total Sugars

Protein 11.9g

Vitamin D 0 IU

0%

Calcium 35mg

3%

Iron 2mg

12%

Potassium 588mg

13%

*

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

0%

0.19 mg

Thiamin

2%

0.02 mg

Riboflavin

3%

0.03 mg

Niacin

1%

0.18 mg

Pantothenic Acid

1%

0.04 mg

Vitamin B6

1%

0.02 mg

Folate

5.76 mcg

Folic Acid

0 mcg

Food Folate

5.76 mcg

Fortified Folate

5.76 mcg

Choline

5%

25 mg

Betaine

0.19 mg

Vitamin B12

0%

0 mcg

Added Vitamin B12

Biotin

Vitamin A

0%

1.92 mcg

Retinol

0 mcg

Beta Carotene

Alpha Carotene

Beta Cryptoxanthin

Vitamin A IU

1%

39.7 IU

Lycophene

Lutein and Zeaxanthin

Vitamin E

Added Vitamin E

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

Dihydrophylloquinone

Menaquinone-4

Calcium

3%

35.2 mg

Iron

12%

2.12 mg

Magnesium

40%

168 mg

Phosphorus

5%

58.9 mg

Potassium

13%

588 mg

Sodium

71%

1630 mg

Zinc

60%

6.59 mg

Copper

49%

0.44 mg

Manganese

14%

0.32 mg

Selenium

Fluoride

Iodine

Fat

16%

12.4 g

Saturated Fat

12%

2.35 g

Butyric Acid

Caproic Acid

Caprylic Acid

Capric Acid

Lauric Acid

0.01 g

Tridecylic Acid

Myristic Acid

0.01 g

Pentadecylic Acid

Palmitic Acid

1.52 g

Margaric Acid

Stearic Acid

0.76 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

3.86 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.03 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

3.83 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

5.66 g

9,12-octadecadienoic Acid

5.61 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.05 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

Docosahexanoic Acid (DHA)

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

24%

11.9 g

Tryptophan

0.21 g

Threonine

0.44 g

Isoleucine

0.61 g

Leucine

1.01 g

Lysine

0.89 g

Methionine

0.27 g

Cystine

0.15 g

Phenylalanine

0.59 g

Tyrosine

0.49 g

Valine

0.95 g

Arginine

1.95 g

Histidine

0.33 g

Alanine

0.56 g

Aspartic Acid

1.2 g

Glutamic Acid

2.09 g

Glycine

0.87 g

Proline

0.48 g

Serine

0.56 g

Hydroxyproline

Carbohydrates

13%

34.4 g

Fibre

42%

11.8 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

285 kcal

Water

2.88 g

Ash

2.43 g

Theobromine

Caffeine

Alcohol

Serving Sizes

  • 1 cup (64g)
  • 1 oz (85 seeds) (28.35g)

Nutrient Sources

  • Excellent source of Magnesium
  • Excellent source of Sodium
  • Excellent source of Zinc
  • Excellent source of Copper

‡ - 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: 100%

Limiting Amino Acid: Methionine

  • Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

100g of Pumpkin Seeds contains 18.6g of protein, which is about the same as 3.1 eggs, 0.7 chicken breasts, or 1.3 cups (360g) 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:

  • 22.6g per 1 cup

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Low in Cholesterol.

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