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Pumpkin seed nutrition, glycemic index, calories, and serving size

Seeds, pumpkin and squash seeds, whole, roasted, without salt
*all the values are displayed for the amount of 100 grams

Pumpkin seed Glycemic index (GI)

N/A

Pumpkin seeds are incredibly rich in all macronutrients, including carbohydrates. However, these carbohydrates consist predominantly of dietary fiber. Pumpkin seeds are low in sugars.

An exact number has not yet been researched for the glycemic index of pumpkin seeds. However, we do have information about how pumpkin seeds affect blood glucose.

Pumpkin seed powder has been studied to help reduce the glycemic index of a high glycemic index food, due to its high fiber content (1).

Another study has come to a similar conclusion that acute consumption of pumpkin seeds reduces postprandial glycemia, when they are added to a meal rich in carbohydrates (2).

Some macromolecules found in pumpkin seeds, namely trigonelline, nicotinic acid and D-chiro inositol, have been researched to possess hypoglycemic qualities with the potential to assist in maintaining glycemic control (3).

In summary, though the exact glycemic index of pumpkin seeds is unknown, it is assumed to be low. Pumpkin seeds can be recommended to diabetic individuals for their hypoglycemic properties.

Sources.

  1. https://www.researchgate.net/publication/328878889
  2. https://www.sciencedirect.com/science/article/abs/pii/S0271531717300805
  3. https://pubmed.ncbi.nlm.nih.gov/24564589/
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 20, 2021

Important nutritional characteristics for Pumpkin seed

Pumpkin seed
Glycemic index ⓘ Source:
N/A (-)
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)
Calories
446
93% Potassium
92% Fiber
90% Magnesium
90% Zinc
89% Calories
Explanation: The given food contains more Potassium than 93% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Magnesium, Zinc, and Calories.

Check out similar food or compare with current

Macronutrients chart

19% 20% 54% 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

NEW 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
details
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
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
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
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Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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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
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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: µg of 55 µg 0%
Choline: 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 : 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: 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%

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

3.67% 6.032% 8.844%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g

Fiber content ratio for Pumpkin seed

18.4% 35.35%
Sugar: g
Fiber: 18.4 g
Other: 35.35 g

All nutrients for Pumpkin seed per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 44% 28% 18.55g 6.6 times more than Broccoli
Fats 30% 16% 19.4g 1.7 times less than Cheese
Carbs 18% 19% 53.75g 1.9 times more than Rice
Calories 22% 11% 446kcal 9.5 times more than Orange
Fiber 74% 8% 18.4g 7.7 times more than Orange
Calcium 6% 32% 55mg 2.3 times less than Milk
Iron 41% 18% 3.31mg 1.3 times more than Beef
Magnesium 62% 10% 262mg 1.9 times more than Almond
Phosphorus 13% 66% 92mg 2 times less than Chicken meat
Potassium 27% 7% 919mg 6.3 times more than Cucumber
Sodium 1% 82% 18mg 27.2 times less than White Bread
Zinc 94% 10% 10.3mg 1.6 times more than Beef
Copper 77% 18% 0.69mg 4.9 times more than Shiitake
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 50% 0.3mg 176.7 times less than Lemon
Vitamin B1 3% 80% 0.03mg 7.8 times less than Pea
Vitamin B2 4% 81% 0.05mg 2.5 times less than Avocado
Vitamin B3 2% 84% 0.29mg 33.5 times less than Turkey meat
Vitamin B5 1% 93% 0.06mg 20.2 times less than Sunflower seed
Vitamin B6 3% 85% 0.04mg 3.2 times less than Oat
Folate 2% 65% 9µg 6.8 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Tryptophan 0% 47% 0.33mg 1.1 times more than Chicken meat
Threonine 0% 69% 0.68mg 1.1 times less than Beef
Isoleucine 0% 60% 0.96mg Equal to Salmon
Leucine 0% 64% 1.57mg 1.5 times less than Tuna
Lysine 0% 68% 1.39mg 3.1 times more than Tofu
Methionine 0% 68% 0.42mg 4.3 times more than Quinoa
Phenylalanine 0% 57% 0.92mg 1.4 times more than Egg
Valine 0% 46% 1.49mg 1.4 times less than Soybean
Histidine 0% 68% 0.52mg 1.5 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 18% 32% 3.67g 1.6 times less than Beef
Monounsaturated Fat 0% 26% 6.03g 1.6 times less than Avocado
Polyunsaturated fat 0% 13% 8.84g 5.3 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.
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