Pumpkin Seeds Nutrition Facts and Calorie Information

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

Pumpkin Seeds nutrition Information

1 cup (64g) Seeds, pumpkin and squash seeds, whole, roasted, without salt Nutrition Information

Calorie in Pumpkin Seeds

Total Calorie285 (1193 kJ)
From Carbohydrate140 (586 kJ)
From Fat104 (435 kJ)
From Protein41.2 (172 kJ)

Carbohydrates in Pumpkin Seeds

Total Carbohydrate34.4 g
Dietary Fiber
Sugars
Starch

Vitamins in Pumpkin Seeds

Niacin0.2 mg
Thiamin0.0 mg
Riboflavin0.0 mg
Folate5.8 mcg
Vitamin B60.0 mg
Vitamin B120.0 mcg
Pantothenic Acid0.0 mg
Choline
Vitamin K
Betaine
Vitamin A39.7 IU
Vitamin C0.2 mg
Vitamin E
Vitamin D

Fats & Fatty Acids in Pumpkin Seeds

Total Fat12.4 g
Saturated Fat2.3 g
Polyunsaturated Fat5.7 g
Monounsaturated Fat3.9 g
Total Omega-6 fatty acids5605 mg
Total Omega-3 fatty acids49.3 mg

Minerals in Pumpkin Seeds

Calcium35.2 mg
Iron2.1 mg
Magnesium168 mg
Selenium
Potassium588 mg
Sodium11.5 mg
Zinc6.6 mg
Copper0.4 mg
Phosphorus58.9 mg
Manganese0.3 mg
Fluoride

Sterols in Pumpkin Seeds

Cholesterol0.0 mg
Phytosterols

Others

Water2.9 g
Ash2.4 g