Seeds, pumpkin and squash seeds, whole, roasted, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Pumpkin seeds
| Glycemic indexⓘSource: Check out our full article on Pumpkin seeds glycemic index Check out our Glycemic index chart page for the full list. | N/A (-) |
| CaloriesⓘCalories for selected serving | 446 kcal |
| Net CarbsⓘNet Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 35 grams |
| Default serving sizeⓘServing sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 oz (85 seeds) (28.35 grams) |
| Acidity (Based on PRAL)ⓘPRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -14.3 (alkaline) |
| Oxalatesⓘhttps://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 0 mg |
PotassiumⓘHigher in Potassium content than 93% of foods
FiberⓘHigher in Fiber content than 92% of foods
MagnesiumⓘHigher in Magnesium content than 90% of foods
ZincⓘHigher in Zinc content than 90% of foods
CaloriesⓘHigher in Calories content than 89% of foods
Pumpkin seeds calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 446 | |
| Calories in 1 cup | 285 | 64 g |
Pumpkin seeds Glycemic index (GI)
Source:
Check out our full article on Pumpkin seeds glycemic index
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:165mg of 1,000mg17%
Iron:9.9mg of 8mg124%
Magnesium:786mg of 420mg187%
Phosphorus:276mg of 700mg39%
Potassium:2757mg of 3,400mg81%
Sodium:54mg of 2,300mg2.3%
Zinc:31mg of 11mg281%
Copper:2.1mg of 1mg230%
Manganese:1.5mg of 2mg65%
Selenium:0µg of 55µg0%
More about mineral coverage chart
Mineral chart - relative view
Potassium
919 mg
TOP 7%
Magnesium
262 mg
TOP 10%
Zinc
10 mg
TOP 10%
Iron
3.3 mg
TOP 18%
Copper
0.69 mg
TOP 18%
Calcium
55 mg
TOP 32%
Manganese
0.5 mg
TOP 38%
Phosphorus
92 mg
TOP 66%
Sodium
18 mg
TOP 82%
More about Mineral Chart - Relative View
Vitamin coverage chart
Vitamin A:186IU of 5,000IU3.7%
Vitamin E:0mg of 15mg0%
Vitamin D:0µg of 10µg0%
Vitamin C:0.9mg of 90mg1%
Vitamin B1:0.1mg of 1mg8.5%
Vitamin B2:0.16mg of 1mg12%
Vitamin B3:0.86mg of 16mg5.4%
Vitamin B5:0.17mg of 5mg3.4%
Vitamin B6:0.11mg of 1mg8.5%
Folate:27µg of 400µg6.8%
Vitamin B12:0µg of 2µg0%
Choline:0mg of 550mg0%
Vitamin K:0µg of 120µg0%
More about vitamin coverage chart
Vitamin chart - relative view
Vitamin A
62 IU
TOP 47%
Vitamin C
0.3 mg
TOP 50%
Folate
9 µg
TOP 65%
Vitamin B1
0.03 mg
TOP 80%
Vitamin B2
0.05 mg
TOP 81%
Vitamin B3
0.29 mg
TOP 84%
Vitamin B6
0.04 mg
TOP 85%
Vitamin B5
0.06 mg
TOP 93%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
More about vitamin chart - relative view
Macronutrients chart
Protein: Daily Value: 37% 18.6 g of 50 g
Fats: Daily Value: 30% 19.4 g of 65 g
Carbs: Daily Value: 18% 53.8 g of 300 g
Water: Daily Value: 0% 4.5 g of 2,000 g
Other: 3.8 g
More about macronutrient chart
Protein quality breakdown
Tryptophan:978mg of 280mg349%
Threonine:2049mg of 1,050mg195%
Isoleucine:2868mg of 1,400mg205%
Leucine:4716mg of 2,730mg173%
Lysine:4158mg of 2,100mg198%
Methionine:1251mg of 1,050mg119%
Phenylalanine:2772mg of 1,750mg158%
Valine:4473mg of 1,820mg246%
Histidine:1545mg of 700mg221%
More about aminoacid coverage chart
Fat type information
Saturated Fat:3.7 g
Monounsaturated Fat:6 g
Polyunsaturated fat:8.8 g
More about fat type chart
Fiber content ratio for Pumpkin seeds
Sugar:0 g
Fiber:18 g
Other:35 g
All nutrients for Pumpkin seeds per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 446kcal | 22% | 11% | 9.5 times more than Orange |
| Protein | 19g | 44% | 28% | 6.6 times more than Broccoli |
| Fats | 19g | 30% | 16% | 1.7 times less than Cheese |
| Vitamin C | 0.3mg | 0% | 50% | 176.7 times less than Lemon |
| Net carbs | 35g | N/A | 24% | 1.5 times less than Chocolate |
| Carbs | 54g | 18% | 19% | 1.9 times more than Rice |
| Cholesterol | 0mg | 0% | 100% | N/A |
| Vitamin D | 0µg | 0% | 100% | N/A |
| Magnesium | 262mg | 62% | 10% | 1.9 times more than Almonds |
| Calcium | 55mg | 6% | 32% | 2.3 times less than Milk |
| Potassium | 919mg | 27% | 7% | 6.3 times more than Cucumber |
| Iron | 3.3mg | 41% | 18% | 1.3 times more than Beef broiled |
| Fiber | 18g | 74% | 8% | 7.7 times more than Orange |
| Copper | 0.69mg | 77% | 18% | 4.9 times more than Shiitake |
| Zinc | 10mg | 94% | 10% | 1.6 times more than Beef broiled |
| Phosphorus | 92mg | 13% | 66% | 2 times less than Chicken meat |
| Sodium | 18mg | 1% | 82% | 27.2 times less than White Bread |
| Vitamin A | 3µg | 0% | 62% | |
| Manganese | 0.5mg | 22% | 38% | |
| Vitamin B1 | 0.03mg | 3% | 80% | 7.8 times less than Pea raw |
| Vitamin B2 | 0.05mg | 4% | 81% | 2.5 times less than Avocado |
| Vitamin B3 | 0.29mg | 2% | 84% | 33.5 times less than Turkey meat |
| Vitamin B5 | 0.06mg | 1% | 93% | 20.2 times less than Sunflower seeds |
| Vitamin B6 | 0.04mg | 3% | 85% | 3.2 times less than Oat |
| Vitamin B12 | 0µg | 0% | 100% | N/A |
| Folate | 9µg | 2% | 65% | 6.8 times less than Brussels sprouts |
| Saturated Fat | 3.7g | 18% | 32% | 1.6 times less than Beef broiled |
| Monounsaturated Fat | 6g | N/A | 26% | 1.6 times less than Avocado |
| Polyunsaturated fat | 8.8g | N/A | 13% | 5.3 times less than Walnut |
| Tryptophan | 0.33mg | 0% | 47% | 1.1 times more than Chicken meat |
| Threonine | 0.68mg | 0% | 69% | 1.1 times less than Beef broiled |
| Isoleucine | 0.96mg | 0% | 60% | Equal to Salmon raw |
| Leucine | 1.6mg | 0% | 64% | 1.5 times less than Tuna Bluefin |
| Lysine | 1.4mg | 0% | 68% | 3.1 times more than Tofu |
| Methionine | 0.42mg | 0% | 68% | 4.3 times more than Quinoa |
| Phenylalanine | 0.92mg | 0% | 57% | 1.4 times more than Egg |
| Valine | 1.5mg | 0% | 46% | 1.4 times less than Soybean raw |
| Histidine | 0.52mg | 0% | 68% | 1.5 times less than Turkey meat |
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size______________
Amount Per 100g
Calories446
% Daily Value*
30%
Total Fat 19g
17%
Saturated Fat3.7g
Trans Fat0g
Cholesterol0mg
0.78%
Sodium18mg
18%
Total Carbohydrate54g
74%
Dietary Fiber18g
Total Sugars 0g
Includes ? g Added Sugars
Protein 19g
Vitamin D 0mcg0
Calcium 55mg5.5%
Iron 3.3mg41%
Potassium 919mg27%
*
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.
Health checks
ⓘDietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.Source
Low in Cholesterol
ⓘTrans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.Source
No Trans Fats
ⓘSaturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.Source
Low in Saturated Fats
ⓘWhile the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.Source
Low in Sugars
Pumpkin seeds nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
