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
|
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 |
Potassium ⓘHigher in Potassium content than 93% of foods
Fiber ⓘHigher in Fiber content than 92% of foods
Magnesium ⓘHigher in Magnesium content than 90% of foods
Zinc ⓘHigher in Zinc content than 90% of foods
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.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Fiber content ratio for Pumpkin seed
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 Orange
|
| Protein | 18.55g | 44% | 28% |
6.6 times more than Broccoli
|
| Fats | 19.4g | 30% | 16% |
1.7 times less than Cheddar Cheese
|
| Vitamin C | 0.3mg | 0% | 50% |
176.7 times less than Lemon
|
| Net carbs | 35.35g | N/A | 24% |
1.5 times less than Chocolate
|
| Carbs | 53.75g | 18% | 19% |
1.9 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 3.31mg | 41% | 18% |
1.3 times more than Beef
|
| Calcium | 55mg | 6% | 32% |
2.3 times less than Milk
|
| Potassium | 919mg | 27% | 7% |
6.3 times more than Cucumber
|
| Magnesium | 262mg | 62% | 10% |
1.9 times more than Almond
|
| Fiber | 18.4g | 74% | 8% |
7.7 times more than Orange
|
| Copper | 0.69mg | 77% | 18% |
4.9 times more than Shiitake
|
| Zinc | 10.3mg | 94% | 10% |
1.6 times more than Beef
|
| Phosphorus | 92mg | 13% | 66% |
2 times less than Chicken meat
|
| Sodium | 18mg | 1% | 82% |
27.2 times less than White Bread
|
| Vitamin A | 62IU | 1% | 47% |
269.5 times less than Carrot
|
| Vitamin A RAE | 3µg | 0% | 62% | |
| Manganese | 0.5mg | 22% | 38% | |
| Vitamin B1 | 0.03mg | 3% | 80% |
7.8 times less than Pea raw
|
| Vitamin B2 | 0.05mg | 4% | 81% |
2.5 times less than Avocado
|
| Vitamin B3 | 0.29mg | 2% | 84% |
33.5 times less than Turkey meat
|
| Vitamin B5 | 0.06mg | 1% | 93% |
20.2 times less than Sunflower seed
|
| Vitamin B6 | 0.04mg | 3% | 85% |
3.2 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 9µg | 2% | 65% |
6.8 times less than Brussels sprout
|
| Saturated Fat | 3.67g | 18% | 32% |
1.6 times less than Beef
|
| Monounsaturated Fat | 6.03g | N/A | 26% |
1.6 times less than Avocado
|
| Polyunsaturated fat | 8.84g | N/A | 13% |
5.3 times less than Walnut
|
| Tryptophan | 0.33mg | 0% | 47% |
1.1 times more than Chicken meat
|
| Threonine | 0.68mg | 0% | 69% |
1.1 times less than Beef
|
| Isoleucine | 0.96mg | 0% | 60% |
Equal to Salmon raw
|
| Leucine | 1.57mg | 0% | 64% |
1.5 times less than Tuna
|
| Lysine | 1.39mg | 0% | 68% |
3.1 times more than Tofu
|
| Methionine | 0.42mg | 0% | 68% |
4.3 times more than Quinoa
|
| Phenylalanine | 0.92mg | 0% | 57% |
1.4 times more than Egg
|
| Valine | 1.49mg | 0% | 46% |
1.4 times less than Soybean raw
|
| Histidine | 0.52mg | 0% | 68% |
1.5 times less than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 446
% Daily Value*
29%
Total Fat
19g
18%
Saturated Fat 4g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.