Pumpkin seeds, salted
Category: Nut and Seed Products
100g of Pumpkin seeds, salted contains 567 kcal calories, 29.49g protein, and 543mg magnesium per USDA FoodData Central.
Nutrition at a glance
All values shown per 100 grams
Calories567kcal
Protein29.5g
Carbohydrates14.5g
Total fat48.5g
Full nutrient breakdown
per 100 gMacronutrients▾
| % DV | ||
|---|---|---|
| Calories | 567 kcal | 28% |
| Protein | 29.49 g | 59% |
| Carbohydrates | 14.54 g | 5% |
| Total fat | 48.47 g | 62% |
| Fiber | 6.4 g | 23% |
| Sugars | 1.27 g | — |
Minerals▾
| % DV | ||
|---|---|---|
| Sodium | 477 mg | 21% |
| Potassium | 779 mg | 17% |
| Calcium | 52 mg | 4% |
| Magnesium | 543 mg | 129% |
| Phosphorus | 1,160 mg | 93% |
| Iron | 7.97 mg | 44% |
| Zinc | 7.55 mg | 69% |
| Copper | 1.26 mg | 140% |
| Selenium | 9.3 µg | 17% |
Fat detail▾
| % DV | ||
|---|---|---|
| Saturated fat | 8.44 g | 42% |
| Monounsaturated fat | 15.55 g | — |
| Polyunsaturated fat | 19.62 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 | 0.55 mg | 4% |
| Vitamin K | 4.4 µg | 4% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.15 mg | 11% |
| Niacin (B3) | 4.38 mg | 27% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 56 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 62.3 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 | 2.01 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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