Pumpkin Seeds

In depth nutrient analysis:

Pumpkin Seeds
(Note: "--" indicates data is unavailable)
Pumpkin Seeds, dried, shelled
(Note: "--" indicates data unavailable)
0.25 cup
(32.25 g)
GI: low
Basic Components
nutrient amount %DV
calories 180.28
calories from fat 142.37
calories from saturated fat 25.13
protein 9.75 g
carbohydrates 3.45 g
dietary fiber 1.94 g 8
soluble fiber 0.27 g
insoluble fiber 1.66 g
sugar - total 0.45 g
monosaccharides 0.09 g
disaccharides 0.36 g
other carbs 1.07 g
fat - total 15.82 g
saturated fat 2.79 g
mono fat 5.24 g
poly fat 6.76 g
trans fatty acids 0.02 g
cholesterol 0.00 mg
water 1.69 g
ash 1.54 g
Vitamins
nutrient amount %DV
vitamin A IU 5.16 IU 0
vitamin A RE 0.26 RE
A - carotenoid 0.52 RE --
A - retinol 0.00 RE
A - beta carotene 2.90 mcg
thiamin - B1 0.09 mg 8
riboflavin - B2 0.05 mg 4
niacin - B3 1.61 mg 10
niacin equiv 4.41 mg
vitamin B6 0.05 mg 3
vitamin B12 0.00 mcg 0
biotin -- mcg --
vitamin C 0.61 mg 1
vitamin D IU 0.00 IU 0
vitamin D mcg 0.00 mcg
vitamin E alpha equiv 0.70 mg 5
vitamin E IU 1.05 IU
vitamin E mg 0.70 mg
folate 18.70 mcg 5
vitamin K 2.35 mcg 3
pantothenic acid 0.24 mg 5
Minerals
nutrient amount %DV
boron -- mcg
calcium 14.84 mg 1
chloride -- mg
chromium -- mcg --
copper 0.43 mg 48
fluoride -- mg --
iodine -- mcg --
iron 2.84 mg 16
magnesium 190.92 mg 48
manganese 1.47 mg 74
molybdenum -- mcg --
phosphorus 397.64 mg 57
potassium 260.90 mg
selenium 3.03 mcg 6
sodium 2.26 mg
zinc 2.52 mg 23
Saturated Fats
nutrient amount %DV
4:0 butyric 0.00 g
6:0 caproic 0.00 g
8:0 caprylic 0.00 g
10:0 capric 0.00 g
12:0 lauric 0.00 g
14:0 myristic 0.02 g
15:0 pentadecanoic 0.00 g
16:0 palmitic 1.73 g
17:0 margaric 0.01 g
18:0 stearic 0.93 g
20:0 arachidic 0.07 g
22:0 behenate 0.02 g
24:0 lignoceric 0.01 g
Mono Fats
nutrient amount %DV
14:1 myristol 0.00 g
15:1 pentadecenoic 0.00 g
16:1 palmitol 0.02 g
17:1 heptadecenoic 0.00 g
18:1 oleic 5.20 g
20:1 eicosen 0.02 g
22:1 erucic 0.00 g
24:1 nervonic 0.00 g
Poly Fats
nutrient amount %DV
18:2 linoleic 6.68 g
18:3 linolenic 0.04 g
18:4 stearidon -- g
20:3 eicosatrienoic -- g
20:4 arachidon 0.04 g
20:5 EPA -- g
22:5 DPA -- g
22:6 DHA -- g
Other Fats
nutrient amount %DV
omega 3 fatty acids 0.04 g 2
omega 6 fatty acids 6.72 g
Amino Acids
nutrient amount %DV
alanine 0.43 g
arginine 1.56 g
aspartate 0.86 g
cystine 0.10 g 38
glutamate 1.80 g
glycine 0.54 g
histidine 0.23 g 26
isoleucine 0.37 g 30
leucine 0.71 g 26
lysine 0.36 g 14
methionine 0.18 g 27
phenylalanine 0.51 g 57
proline 0.38 g
serine 0.49 g
threonine 0.29 g 30
tryptophan 0.17 g 65
tyrosine 0.32 g 44
valine 0.46 g 27
Other
nutrient amount %DV
alcohol 0.00 g
caffeine 0.00 mg
artif sweetener total -- mg
aspartame -- mg
saccharin -- mg
sugar alcohol -- g
glycerol -- g
inositol -- g
mannitol -- g
sorbitol -- g
xylitol -- g
organic acids -- mg
acetic acid -- mg
citric acid -- mg
lactic acid -- mg
malic acid -- mg
choline 20.32 mg 5
taurine -- mg

Note:

The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.
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