Pumpkin seeds

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Nutrition Facts
Serving Size28.35 g
Amount Per Serving163
% Daily Value *
Total Fat 14g 18 %
   Saturated Fat 2.4g 12 %
Sodium 5.1mg 0 %
Total Carbohydrate 4.2g 2 %
   Dietary Fiber 1.8g 6 %
   Sugar 0.4g
Protein 8.5g 17 %
Vitamin D 0.00mcg 0 %
Calcium 14.74mg 1 %
Iron 2.29mg 13 %
Potassium 223mg 5 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
Pumpkin seeds, calories by source

Pumpkin seeds, percentiles

Pumpkin seeds nutrition facts and analysis per serving

NutrientAmount DV
Choline17.9 mg
Folate, DFE16.16 mcg4 %
    Folate, food16.16 mcg
    Folic acid0.00 mcg
Niacin1.256 mg8 %
Riboflavin0.043 mg3 %
Thiamin0.020 mg2 %
    Vitamin A, RAE0.00 mcg
    Carotene, alpha0.28 mcg
    Carotene, beta1.42 mcg
    Cryptoxanthin, beta0.00 mcg
    Lutein + zeaxanthin8.51 mcg
    Lycopene0.00 mcg
Vitamin B120.00 mcg0 %
    Vitamin B12, added0.00 mcg
Vitamin B60.028 mg2 %
Vitamin C0.5 mg1 %
Vitamin D0.00 mcg0 %
Vitamin E (alpha-tocopherol)0.16 mg1 %
    Vitamin E, added0.00 mg
    Tocopherol, alpha0.16 mg
Vitamin K1.3 mcg1 %

NutrientAmount DV
Calcium, Ca14.74 mg1 %
Copper, Cu0.361 mg40 %
Iron, Fe2.29 mg13 %
Magnesium, Mg155.93 mg39 %
Phosphorus, P332.83 mg48 %
Potassium, K223.40 mg5 %
Selenium, Se2.7 mcg5 %
Sodium, Na5.10 mg0 %
Zinc, Zn2.17 mg20 %

Proteins and Aminoacids
NutrientAmount DV
Protein8.46 g17 %

NutrientAmount DV
Carbohydrate4.17 g2 %
Fiber1.8 g6 %
Sugars0.37 g

Fats and Fatty Acids

Pumpkin seeds, fatty acids by type
NutrientAmount DV
Fat13.91 g18 %
  Saturated fatty acids2.422 g12 %
    Butanoic acid0.000 g
    Decanoic acid0.001 g
    Dodecanoic acid0.002 g
    Hexadecanoic acid1.472 g
    Hexanoic acid0.002 g
    Octadecanoic acid0.826 g
    Octanoic acid0.001 g
    Tetradecanoic acid0.016 g
  Monounsaturated fatty acids4.461 g
    Docosenoic acid0.000 g
    Eicosenoic acid0.015 g
    Hexadecenoic acid0.012 g
    Octadecenoic acid4.430 g
  Polyunsaturated fatty acids5.629 g
    Docosahexaenoic n-3 acid (DHA)0.00 g
    Docosapentaenoic n-3 acid (DPA)0.00 g
    Eicosapentaenoic n-3 acid (EPA)0.00 g
    Eicosatetraenoic acid0.035 g
    Octadecadienoic acid5.554 g
    Octadecatetraenoic acid0.000 g
    Octadecatrienoic acid0.031 g

NutrientAmount DV
Cholesterol0.00 mg0 %

NutrientAmount DV
Alcohol, ethyl0.0 g
Caffeine0.00 mg
Folate16.16 mcg
Retinol0.00 mcg
Theobromine0.00 mg
Water0.58 g

Foods related to pumpkin seeds

Pumpkin seeds contains 163 calories per 28.35 g serving. One serving contains 14 g of fat, 8.5 g of protein and 4.2 g of carbohydrate. The latter is 0.4 g sugar and 1.8 g of dietary fiber, the rest is complex carbohydrate. Pumpkin seeds contains 2.4 g of saturated fat and 0 mg of cholesterol per serving. 28.35 g of Pumpkin seeds contains IU vitamin A, 0.5 mg of vitamin C and 0.00 mcg of vitamin D as well as 2.29 mg of iron, 14.74 mg of calcium and 223 mg of potassium. Pumpkin seeds belong to 'Nuts and seeds' food category.
Food properties
SourceFood and nutrient database
CategoryNuts and seeds
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Nutrition facts for Pumpkin seeds, recommended daily values and analysis. Daily values are based on 2000 calorie diet and 155 lbs body weight (change). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website developement and operations. Data from USDA National Nutrient Database.
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