Pumpkin Seeds Nutrition Facts

574 calories in 100 g

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Calories in Pumpkin Seeds
Seeds, pumpkin and squash seed kernels, roasted, with salt added
574 calories in 100 g
100g ≈ 0.220lb ≈ 3.53oz
5.74 calories / gram
15 Weight Watchers points
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Calorie Sources:72% fats; 18% proteins; 10% carbohydrates
Fats:49.05 g (411 calories, 49% by weight)
Carbohydrates:14.71 g (60 calories, 15% by weight)
Proteins:29.84 g (104 calories, 30% by weight)
Alcohol:~
Water:2.03 g (2% by weight)
Fat Composition:45% polyunsaturated; 36% monounsaturated; 19% saturated
Trans Fat :40 mg
Dietary Fiber:6.50 g (7% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup
1 oz
Common Name:pepitas
Footnotes: Other phytosterols total 248.8 mg/100g; these include delta 5-avenasterol (3.5), sitostanol (3.5), campestanol (.8), and other minor phytosterols (241 mg).Sodium level varies by brand, depending on the amount of salt added.
Food Group:Nut and Seed Products
USDA #:12516
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Vitamin A:8 IU
Retinol:~
Retinol Activity Equivalent:~
α-Carotene:1 mcg
β-Carotene:5 mcg
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:30 mcg
Vitamin B-1:70 mcg
Vitamin B-2:150 mcg
Vitamin B-3:4.43 mg
Vitamin B-5:570 mcg
Vitamin B-6:100 mcg
Vitamin B-9:57 mcg
Food folate:57 mcg
Dietary Folate Equivalent:57 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:63 mg
Vitamin C:1.80 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:560 mcg
Added α-Tocopherol:~
β-Tocopherol:90 mcg
δ-Tocopherol:280 mcg
γ-Tocopherol:12.73 mg
Vitamin K:4.50 mcg
Calcium (Ca):52 mg
Copper (Cu):1.27 mg
Fluoride (F):~
Iron (Fe):8.07 mg
Magnesium (Mg):0.55 g
Manganese (Mn):4.49 mg
Phosphorus (P):1.17 g
Potassium (K):0.79 g
Selenium (Se):9.40 mcg
Sodium (Na):0.26 g
Zinc (Zn):7.64 mg
Cholesterol:~
Phytosterols:~
Campesterol:3 mg
Stigmasterol:~
β-sitosterol:13 mg
Carbohydrates Total:14.71 g
Dietary Fiber:6.50 g
Sugars Total:1.29 g
Fructose:70 mg
Galactose:~
Glucose/Dextrose:70 mg
Lactose:~
Maltose:~
Sucrose:1.14 g
Starch:0.74 g
Proteins Total:29.84 g
Essential amino acids
Phenylalanine:1.71 g
Leucine:2.38 g
Methionine:0.59 g
Lysine:1.22 g
Isoleucine:1.26 g
Valine:1.55 g
Threonine:0.98 g
Tryptophan:0.56 g
Histidine:0.77 g
Arginine:5.28 g
Non-essential amino acids
Alanine:1.46 g
Aspartic acid:2.92 g
Betaine:1.50 mg
Cystine:0.32 g
Glutamic acid:6.10 g
Glycine:1.81 g
Hydroxyproline:~
Proline:1.29 g
Serine:1.65 g
Tyrosine:1.07 g
Fats Total:49.05 g
Saturated fatty acids:8.54 g
Monounsaturated fatty acids:15.73 g
Polyunsaturated fatty acids:19.85 g
Trans fatty acids:40 mg
Trans-monoenoic:10 mg
Trans-polyenoic:20 mg
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:7 mg
Octanoic/Caprylic [8:0]:2 mg
Decanoic/Capric [10:0]:2 mg
Dodecanoic/Lauric [12:0]:6 mg
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:50 mg
Pentadecanoic [15:0]:8 mg
Hexadecanoic/Palmitic [16:0]:5.19 g
Heptadecanoic/Margaric [17:0]:30 mg
Octadecanoic/Stearic [18:0]:2.91 g
Eicosanoic/Arachidic [20:0]:0.21 g
Docosanoic/Behenic [22:0]:60 mg
Tetracosanoic/Lignoceric [24:0]:40 mg
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:40 mg
[16:1 cis]:40 mg
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:15.62 g
[18:1 cis]:15.61 g
[18:1 trans]:10 mg
Eicosenoic/Gadoleic [20:1]:50 mg
Docosenoic/Erucic [22:1]:1 mg
[22:1 cis]:~
[22:1 trans]:1 mg
Cis-Tetracosenoic/Nervonic [24:1 cis]:10 mg
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:19.59 g
[18:2 CLAs]:5 mg
[18:2 i]:~
[18:2 Ω-6 c,c]:19.55 g
[18:2 t,~]:20 mg
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:0.11 g
[18:3 Ω-3 c,c,c]:0.11 g
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:10 mg
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:0.12 g
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:5 mg
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:4.37 g
Caffeine:~
Theobromine:~
Product Type:Pumpkin
Weight Watchers Points:15 point(s)
Atkins Diet (Induction) Rating:6 / 10
Atkins Diet (Maintanence) Rating:5 / 10
Zone Diet Rating:2 / 10
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Did you know?...Freshly squeezed juice contains more vitamin C than "made from concentrate" canned or frozen juices.
Related: Flaxseed
Seeds, sesame seed kernels, toasted, with salt added (decorticated)
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