Pumpkin seeds, NFS
Category: Nut and Seed Products
100g of Pumpkin seeds, NFS contains 574 kcal calories, 29.84g protein, and 550mg magnesium per USDA FoodData Central.
Nutrition at a glance
All values shown per 100 grams
Calories574kcal
Protein29.8g
Carbohydrates14.7g
Total fat49.1g
Full nutrient breakdown
per 100 gMacronutrients▾
| % DV | ||
|---|---|---|
| Calories | 574 kcal | 29% |
| Protein | 29.84 g | 60% |
| Carbohydrates | 14.71 g | 5% |
| Total fat | 49.05 g | 63% |
| Fiber | 6.5 g | 23% |
| Sugars | 1.29 g | — |
Minerals▾
| % DV | ||
|---|---|---|
| Sodium | 18 mg | 1% |
| Potassium | 788 mg | 17% |
| Calcium | 52 mg | 4% |
| Magnesium | 550 mg | 131% |
| Phosphorus | 1,174 mg | 94% |
| Iron | 8.07 mg | 45% |
| Zinc | 7.64 mg | 69% |
| Copper | 1.28 mg | 142% |
| Selenium | 9.4 µg | 17% |
Fat detail▾
| % DV | ||
|---|---|---|
| Saturated fat | 8.54 g | 43% |
| Monounsaturated fat | 15.73 g | — |
| Polyunsaturated fat | 19.86 g | — |
| Cholesterol | 0 mg | 0% |
| EPA (Omega-3) | 0 g | — |
| DHA (Omega-3) | 0 g | — |
| DPA (Omega-3) | 0 g | — |
Vitamins▾
| % DV | ||
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | — |
| Vitamin C | 1.8 mg | 2% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.56 mg | 4% |
| Vitamin K | 4.5 µg | 4% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 4.43 mg | 28% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 57 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 63 mg | 11% |
Antioxidants & carotenoids▾
| % DV | ||
|---|---|---|
| Beta-carotene | 5 µg | — |
| Alpha-carotene | 1 µg | — |
| Beta-cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin | 30 µg | — |
Other▾
| % DV | ||
|---|---|---|
| Water | 2.03 g | — |
| Caffeine | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Household serving sizes
g- 10349 1 cup, without shell
- 144 g
- 10113 1 cup, in shell, yields
- 46 g
- 10010 1 cup, NFS
- 46 g
- 40093 1 oz, without shell
- 28 g
- 40051 1 oz, in shell, yields
- 15 g
- 40138 1 oz, NFS
- 28 g
- 61528 1 package
- 50 g
- 90000 Quantity not specified
- 28 g
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Published: 2022-10-28
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