Pumpkin Seeds Nutrition

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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

Sodium 12mg

Total Carbohydrate 34.4g

13%

Dietary Fiber 11.8g

42%

Total Sugars

Protein 11.9g

Vitamin D 0 IU

Calcium 35mg

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0.19 mg

Thiamin

0.02 mg

Riboflavin

0.03 mg

Niacin

0.18 mg

Pantothenic Acid

0.04 mg

Vitamin B6

0.02 mg

Folate

5.76 mcg

Folic Acid

0 mcg

Food Folate

5.76 mcg

Fortified Folate

5.76 mcg

Choline

—

Betaine

—

Vitamin B12

0 mcg

Added Vitamin B12

—

Biotin

—

Vitamin A

1.92 mcg

Retinol

0 mcg

Beta Carotene

—

Alpha Carotene

—

Beta Cryptoxanthin

—

Vitamin A IU

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 IU

Vitamin K

—

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

35.2 mg

Iron

12%

2.12 mg

Magnesium

40%

168 mg

Phosphorus

58.9 mg

Potassium

13%

588 mg

Sodium

11.5 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 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 (64 g)
1 oz (85 seeds) (28.4 g)

Nutrient Sources ^‡

Excellent source of Magnesium
Excellent source of Zinc
Excellent source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Moderate Protein
Moderate Fat
Moderate Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

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

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

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.

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.

Helps with satiety

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

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 ^‡