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Pumpkin seed nutrition: calories, carbs, GI, protein, fiber, fats

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 seed

Pumpkin seed
Glycemic index ⓘ Source:
Check out our full article on Pumpkin seed glycemic index
Check out our Glycemic index chart page for the full list.
N/A (-)
Calories ⓘ Calories per 100-gram serving 446
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 35.35 grams
Serving Size ⓘ Serving sizes are 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 0mg
TOP 7% Potassium ⓘHigher in Potassium content than 93% of foods
TOP 8% Fiber ⓘHigher in Fiber content than 92% of foods
TOP 10% Magnesium ⓘHigher in Magnesium content than 90% of foods
TOP 10% Zinc ⓘHigher in Zinc content than 90% of foods
TOP 11% Calories ⓘHigher in Calories content than 89% of foods

Pumpkin seed calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 446
Calories in 1 cup 285 64 g

Pumpkin seed Glycemic index (GI)

Source:
Check out our full article on Pumpkin seed glycemic index
Check out our Glycemic index chart page for the full list.
N/A

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 17% 125% 188% 40% 82% 3% 281% 230% 65% 0% 0%
Calcium: 55 mg of 1,000 mg 6%
Iron: 3.31 mg of 8 mg 41%
Magnesium: 262 mg of 420 mg 62%
Phosphorus: 92 mg of 700 mg 13%
Potassium: 919 mg of 3,400 mg 27%
Sodium: 18 mg of 2,300 mg 1%
Zinc: 10.3 mg of 11 mg 94%
Copper: 0.69 mg of 1 mg 77%
Manganese: 0.496 mg of 2 mg 22%
Selenium: 0 µg of 55 µg 0%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Potassium
919 mg
TOP 7%
Magnesium
262 mg
TOP 10%
Zinc
10.3 mg
TOP 10%
Iron
3.31 mg
TOP 18%
Copper
0.69 mg
TOP 18%
Calcium
55 mg
TOP 32%
Manganese
0.496 mg
TOP 38%
Phosphorus
92 mg
TOP 66%
Sodium
18 mg
TOP 82%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A: 62 IU of 5,000 IU 1%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.3 mg of 90 mg 0%
Vitamin B1: 0.034 mg of 1 mg 3%
Vitamin B2: 0.052 mg of 1 mg 4%
Vitamin B3: 0.286 mg of 16 mg 2%
Vitamin B5: 0.056 mg of 5 mg 1%
Vitamin B6: 0.037 mg of 1 mg 3%
Folate: 9 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin A
62 IU
TOP 47%
Vitamin C
0.3 mg
TOP 50%
Folate
9 µg
TOP 65%
Vitamin B1
0.034 mg
TOP 80%
Vitamin B2
0.052 mg
TOP 81%
Vitamin B3
0.286 mg
TOP 84%
Vitamin B6
0.037 mg
TOP 85%
Vitamin B5
0.056 mg
TOP 93%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

19% 20% 53% 5% 4%
Protein:
Daily Value: 37%
18.55 g of 50 g
37%
Fats:
Daily Value: 30%
19.4 g of 65 g
30%
Carbs:
Daily Value: 18%
53.75 g of 300 g
18%
Water:
Daily Value: 0%
4.5 g of 2,000 g
0%
Other:
3.8 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 350% 196% 205% 173% 198% 120% 159% 246% 221%
Tryptophan: 326 mg of 280 mg 116%
Threonine: 683 mg of 1,050 mg 65%
Isoleucine: 956 mg of 1,400 mg 68%
Leucine: 1572 mg of 2,730 mg 58%
Lysine: 1386 mg of 2,100 mg 66%
Methionine: 417 mg of 1,050 mg 40%
Phenylalanine: 924 mg of 1,750 mg 53%
Valine: 1491 mg of 1,820 mg 82%
Histidine: 515 mg of 700 mg 74%

Fat type information

20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g

Fiber content ratio for Pumpkin seed

34% 66%
Sugar: 0 g
Fiber: 18.4 g
Other: 35.35 g

All nutrients for Pumpkin seed per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 446kcal 22% 11% 9.5 times more than OrangeOrange
Protein 18.55g 44% 28% 6.6 times more than BroccoliBroccoli
Fats 19.4g 30% 16% 1.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.3mg 0% 50% 176.7 times less than LemonLemon
Net carbs 35.35g N/A 24% 1.5 times less than ChocolateChocolate
Carbs 53.75g 18% 19% 1.9 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 3.31mg 41% 18% 1.3 times more than BeefBeef
Calcium 55mg 6% 32% 2.3 times less than MilkMilk
Potassium 919mg 27% 7% 6.3 times more than CucumberCucumber
Magnesium 262mg 62% 10% 1.9 times more than AlmondAlmond
Fiber 18.4g 74% 8% 7.7 times more than OrangeOrange
Copper 0.69mg 77% 18% 4.9 times more than ShiitakeShiitake
Zinc 10.3mg 94% 10% 1.6 times more than BeefBeef
Phosphorus 92mg 13% 66% 2 times less than Chicken meatChicken meat
Sodium 18mg 1% 82% 27.2 times less than White BreadWhite Bread
Vitamin A 62IU 1% 47% 269.5 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Manganese 0.5mg 22% 38%
Vitamin B1 0.03mg 3% 80% 7.8 times less than Pea rawPea raw
Vitamin B2 0.05mg 4% 81% 2.5 times less than AvocadoAvocado
Vitamin B3 0.29mg 2% 84% 33.5 times less than Turkey meatTurkey meat
Vitamin B5 0.06mg 1% 93% 20.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.04mg 3% 85% 3.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 9µg 2% 65% 6.8 times less than Brussels sproutBrussels sprout
Saturated Fat 3.67g 18% 32% 1.6 times less than BeefBeef
Monounsaturated Fat 6.03g N/A 26% 1.6 times less than AvocadoAvocado
Polyunsaturated fat 8.84g N/A 13% 5.3 times less than WalnutWalnut
Tryptophan 0.33mg 0% 47% 1.1 times more than Chicken meatChicken meat
Threonine 0.68mg 0% 69% 1.1 times less than BeefBeef
Isoleucine 0.96mg 0% 60% Equal to Salmon rawSalmon raw
Leucine 1.57mg 0% 64% 1.5 times less than Tuna BluefinTuna Bluefin
Lysine 1.39mg 0% 68% 3.1 times more than TofuTofu
Methionine 0.42mg 0% 68% 4.3 times more than QuinoaQuinoa
Phenylalanine 0.92mg 0% 57% 1.4 times more than EggEgg
Valine 1.49mg 0% 46% 1.4 times less than Soybean rawSoybean raw
Histidine 0.52mg 0% 68% 1.5 times less than Turkey meatTurkey meat

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 446
% Daily Value*
29%
Total Fat 19g
18%
Saturated Fat 4g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 18mg
18%
Total Carbohydrate 54g
72%
Dietary Fiber 18g
Total Sugars g
Includes ? g Added Sugars
Protein 19g
Vitamin D 0mcg 0%

Calcium 55mg 6%

Iron 3mg 38%

Potassium 919mg 27%

*
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

Low in Cholesterol
ok
 ⓘ 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
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Pumpkin seed nutrition infographic

Pumpkin seed 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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.