Pumpkin Seeds Nutrition Facts
Nutrition facts for 1 cup (64g) Seeds, pumpkin and squash seeds, whole, roasted, without salt are following
- Calories 285
- Carbohydrate 34.4 g
- Protein 11.9 g
- Total Fat 12.4 g
- Cholesterol 0.0 mg
- Water 2.9 g
- Vitamin A 39.7 IU
- Calcium 35.2 mg
- Magnesium 168 mg
- Omega-3 fatty acids 49.3 mg

Pumpkin Seeds nutrition Information
1 cup (64g) Seeds, pumpkin and squash seeds, whole, roasted, without salt Nutrition Information
Calorie in Pumpkin Seeds
Total Calorie |
285 (1193 kJ) |
From Carbohydrate |
140 (586 kJ) |
From Fat |
104 (435 kJ) |
From Protein |
41.2 (172 kJ) |
Carbohydrates in Pumpkin Seeds
Total Carbohydrate |
34.4 g |
Dietary Fiber |
— |
Sugars |
— |
Starch |
— |
Vitamins in Pumpkin Seeds
Niacin |
0.2 mg |
Thiamin |
0.0 mg |
Riboflavin |
0.0 mg |
Folate |
5.8 mcg |
Vitamin B6 |
0.0 mg |
Vitamin B12 |
0.0 mcg |
Pantothenic Acid |
0.0 mg |
Choline |
— |
Vitamin K |
— |
Betaine |
— |
Vitamin A |
39.7 IU |
Vitamin C |
0.2 mg |
Vitamin E |
— |
Vitamin D |
— |
Fats & Fatty Acids in Pumpkin Seeds
Total Fat |
12.4 g |
Saturated Fat |
2.3 g |
Polyunsaturated Fat |
5.7 g |
Monounsaturated Fat |
3.9 g |
Total Omega-6 fatty acids |
5605 mg |
Total Omega-3 fatty acids |
49.3 mg |
Minerals in Pumpkin Seeds
Calcium |
35.2 mg |
Iron |
2.1 mg |
Magnesium |
168 mg |
Selenium |
— |
Potassium |
588 mg |
Sodium |
11.5 mg |
Zinc |
6.6 mg |
Copper |
0.4 mg |
Phosphorus |
58.9 mg |
Manganese |
0.3 mg |
Fluoride |
— |
Sterols in Pumpkin Seeds
Cholesterol |
0.0 mg |
Phytosterols |
— |
Others