Pumpkin Seeds Nutrition Facts

163 calories in 1 oz

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Calories in Pumpkin Seeds
Seeds, pumpkin and squash seed kernels, roasted, with salt added
163 calories in 1 oz
1 oz = 28g ≈ 0.063lb ≈ 1.00oz
5.74 calories / gram
4 Weight Watchers points
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Calorie Sources:72% fats; 18% proteins; 10% carbohydrates
Fats:13.91 g (116 calories, 49% by weight)
Carbohydrates:4.17 g (17 calories, 15% by weight)
Proteins:8.46 g (29 calories, 30% by weight)
Alcohol:~
Water:0.58 g (2% by weight)
Fat Composition:45% polyunsaturated; 36% monounsaturated; 19% saturated
Trans Fat :11.34 mg
Dietary Fiber:1.84 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:2 IU
Retinol:~
Retinol Activity Equivalent:~
α-Carotene:0.28 mcg
β-Carotene:1.42 mcg
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:8.51 mcg
Vitamin B-1:19.84 mcg
Vitamin B-2:42.53 mcg
Vitamin B-3:1.26 mg
Vitamin B-5:161.60 mcg
Vitamin B-6:28.35 mcg
Vitamin B-9:16.16 mcg
Food folate:16.16 mcg
Dietary Folate Equivalent:16.16 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:17.86 mg
Vitamin C:510.30 mcg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:158.76 mcg
Added α-Tocopherol:~
β-Tocopherol:25.52 mcg
δ-Tocopherol:79.38 mcg
γ-Tocopherol:3.61 mg
Vitamin K:1.28 mcg
Calcium (Ca):14.74 mg
Copper (Cu):360.04 mcg
Fluoride (F):~
Iron (Fe):2.29 mg
Magnesium (Mg):0.16 g
Manganese (Mn):1.27 mg
Phosphorus (P):0.33 g
Potassium (K):0.22 g
Selenium (Se):2.66 mcg
Sodium (Na):72.58 mg
Zinc (Zn):2.17 mg
Cholesterol:~
Phytosterols:~
Campesterol:850.50 mcg
Stigmasterol:~
β-sitosterol:3.69 mg
Carbohydrates Total:4.17 g
Dietary Fiber:1.84 g
Sugars Total:0.37 g
Fructose:19.84 mg
Galactose:~
Glucose/Dextrose:19.84 mg
Lactose:~
Maltose:~
Sucrose:0.32 g
Starch:0.21 g
Proteins Total:8.46 g
Essential amino acids
Phenylalanine:0.48 g
Leucine:0.67 g
Methionine:0.17 g
Lysine:0.35 g
Isoleucine:0.36 g
Valine:0.44 g
Threonine:0.28 g
Tryptophan:0.16 g
Histidine:0.22 g
Arginine:1.50 g
Non-essential amino acids
Alanine:0.41 g
Aspartic acid:0.83 g
Betaine:425.25 mcg
Cystine:90.72 mg
Glutamic acid:1.73 g
Glycine:0.51 g
Hydroxyproline:~
Proline:0.37 g
Serine:0.47 g
Tyrosine:0.30 g
Fats Total:13.91 g
Saturated fatty acids:2.42 g
Monounsaturated fatty acids:4.46 g
Polyunsaturated fatty acids:5.63 g
Trans fatty acids:11.34 mg
Trans-monoenoic:2.84 mg
Trans-polyenoic:5.67 mg
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:1.98 mg
Octanoic/Caprylic [8:0]:567 mcg
Decanoic/Capric [10:0]:567 mcg
Dodecanoic/Lauric [12:0]:1.70 mg
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:14.18 mg
Pentadecanoic [15:0]:2.27 mg
Hexadecanoic/Palmitic [16:0]:1.47 g
Heptadecanoic/Margaric [17:0]:8.51 mg
Octadecanoic/Stearic [18:0]:0.82 g
Eicosanoic/Arachidic [20:0]:59.53 mg
Docosanoic/Behenic [22:0]:17.01 mg
Tetracosanoic/Lignoceric [24:0]:11.34 mg
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:11.34 mg
[16:1 cis]:11.34 mg
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:4.43 g
[18:1 cis]:4.43 g
[18:1 trans]:2.84 mg
Eicosenoic/Gadoleic [20:1]:14.18 mg
Docosenoic/Erucic [22:1]:283.50 mcg
[22:1 cis]:~
[22:1 trans]:283.50 mcg
Cis-Tetracosenoic/Nervonic [24:1 cis]:2.84 mg
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:5.55 g
[18:2 CLAs]:1.42 mg
[18:2 i]:~
[18:2 Ω-6 c,c]:5.54 g
[18:2 t,~]:5.67 mg
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:31.19 mg
[18:3 Ω-3 c,c,c]:31.19 mg
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:2.84 mg
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:34.02 mg
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:1.42 mg
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:1.24 g
Caffeine:~
Theobromine:~
Product Type:Pumpkin
Weight Watchers Points:4 point(s)
Atkins Diet (Induction) Rating:6 / 10
Atkins Diet (Maintanence) Rating:5 / 10
Zone Diet Rating:2 / 10
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Related: Flaxseed
Seeds, sesame seed kernels, toasted, with salt added (decorticated)
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