Pumpkin seeds

USDA name: Pumpkin seeds, Nfs

827 calories in 1 cup, without shell (144 g). 29.8 g protein, 14.7 g carbs and 49 g fat per 100 g.

Serving
1
= 144 g
827KCAL

Pumpkin seeds, 1 cup, without shell

827 calories

Protein
43 g
Carbs
21.2 g
Fat
70.6 g
Fiber
9.4 g
Sugars
1.9 g

Nutrition Facts

Serving size1 cup, without shell (144 g)
Amount per serving
Calories827
% Daily Value*
Total Fat 70.6 g91%
Saturated Fat 12.3 g62%
Cholesterol 0 mg0%
Sodium 25.9 mg1%
Total Carbohydrate 21.2 g8%
Dietary Fiber 9.4 g33%
Total Sugars 1.9 g
Protein 43 g
Vitamin D 0 mcg0%
Calcium 74.9 mg6%
Iron 11.6 mg65%
Potassium 1,135 mg24%

* The % Daily Value 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.

vitamins

% of the Daily Value in this serving

  • Niacin (B3)40% 6.4 mg
  • Folate21% 82.1 µg
  • Riboflavin (B2)17% 0.22 mg
  • Choline16% 90.7 mg
  • Vitamin B68% 0.14 mg
  • Thiamin (B1)8% 0.1 mg
  • Vitamin K5% 6.5 µg
  • Vitamin E5% 0.81 mg
  • Vitamin C3% 2.6 mg

Little or none: Vitamin A, Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper204% 1.8 mg
  • Magnesium189% 792 mg
  • Phosphorus135% 1,691 mg
  • Zinc100% 11 mg
  • Iron65% 11.6 mg
  • Selenium25% 13.5 µg
  • Potassium24% 1,135 mg
  • Calcium6% 74.9 mg
  • Sodium1% 25.9 mg

How it compares

Against the 78 foods in Nuts and seeds, per 100 g.

  • Protein

    Higher than 97%

    leastmost

  • Sugars

    Lower than 96%

    leastmost

  • Iron

    Higher than 96%

    leastmost

  • Vitamin C

    Higher than 87%

    leastmost

  • Carbohydrates

    Lower than 85%

    leastmost

  • Potassium

    Higher than 83%

    leastmost

Questions

How many calories are in pumpkin seeds?
1 cup, without shell (144 g) has 827 calories, 43 g of protein, 21.2 g of carbohydrates and 70.6 g of fat.
How much protein is in pumpkin seeds?
29.8 g per 100 g, which is 21% of its calories.
How many net carbs are in pumpkin seeds?
8.2 g per 100 g: 14.7 g of carbohydrates minus 6.5 g of fiber.

Similar foods

All 65 nutrients, per 100 g+
Water2 g
Energy574 kcal
Protein29.8 g
Total lipid (fat)49 g
Carbohydrate, by difference14.7 g
Fiber, total dietary6.5 g
Total Sugars1.3 g
Calcium, Ca52 mg
Iron, Fe8.1 mg
Magnesium, Mg550 mg
Phosphorus, P1,174 mg
Potassium, K788 mg
Sodium, Na18 mg
Zinc, Zn7.6 mg
Copper, Cu1.3 mg
Selenium, Se9.4 µg
Vitamin C, total ascorbic acid1.8 mg
Thiamin0.07 mg
Riboflavin0.15 mg
Niacin4.4 mg
Vitamin B-60.1 mg
Folate, total57 µg
Folic acid0 µg
Folate, food57 µg
Folate, DFE57 µg
Choline, total63 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta5 µg
Carotene, alpha1 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin30 µg
Vitamin E (alpha-tocopherol)0.56 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)4.5 µg
Fatty acids, total saturated8.5 g
SFA 4:00 g
SFA 6:00.007 g
SFA 8:00.002 g
SFA 10:00.002 g
SFA 12:00.006 g
SFA 14:00.058 g
SFA 16:05.2 g
SFA 18:02.9 g
Fatty acids, total monounsaturated15.7 g
MUFA 16:10.044 g
MUFA 18:115.6 g
MUFA 20:10.053 g
MUFA 22:10.001 g
Fatty acids, total polyunsaturated19.9 g
PUFA 18:219.6 g
PUFA 18:30.11 g
PUFA 18:40 g
PUFA 20:40.12 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707579, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.