Roasted pumpkin seeds, salted

USDA name: Seeds, pumpkin and squash seeds, whole, roasted, with salt added

285 calories in 1 cup (64 g). Per 100 g, protein: 18.6 g, carbohydrates: 53.8 g, fat: 19.4 g.

Serving
1
= 64 g
285KCAL

Roasted pumpkin seeds, salted, 1 cup

285 calories

Protein
11.9 g
Carbs
34.4 g
Fat
12.4 g
Fiber
11.8 g
Sugars
—

Nutrition Facts

Serving size1 cup (64 g)
Amount per serving
Calories285
% Daily Value*
Total Fat 12.4 g16%
Saturated Fat 2.3 g12%
Cholesterol 0 mg0%
Sodium 1,626 mg71%
Total Carbohydrate 34.4 g13%
Dietary Fiber 11.8 g42%
Protein 11.9 g
Vitamin D 0 mcg0%
Calcium 35.2 mg3%
Iron 2.1 mg12%
Potassium 588 mg13%

* 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Choline5% 25 mg
  • Riboflavin (B2)3% 0.033 mg
  • Thiamin (B1)2% 0.022 mg
  • Folate1% 5.8 µg
  • Vitamin B61% 0.024 mg
  • Niacin (B3)1% 0.18 mg
  • Pantothenic acid (B5)1% 0.036 mg

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

minerals

% of the Daily Value in this serving

  • Sodium71% 1,626 mg
  • Zinc60% 6.6 mg
  • Copper49% 0.44 mg
  • Magnesium40% 168 mg
  • Manganese14% 0.32 mg
  • Potassium13% 588 mg
  • Iron12% 2.1 mg
  • Phosphorus5% 58.9 mg
  • Calcium3% 35.2 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid2.1 g
  • Arginine2 g
  • Aspartic acid1.2 g
  • Leucine•1 g
  • Valine•0.95 g
  • Lysine•0.89 g
  • Glycine0.87 g
  • Isoleucine•0.61 g
  • Phenylalanine•0.59 g
  • Alanine0.56 g
  • Serine0.56 g
  • Tyrosine0.49 g
  • Proline0.48 g
  • Threonine•0.44 g
  • Histidine•0.33 g
  • Methionine•0.27 g
  • Tryptophan•0.21 g
  • Cystine0.15 g

How it compares

Against other records in Nut and Seed Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Sodium

    Higher than 99%

    Same value as 0 of 155 other records.

    leastmost

  • Fiber

    Higher than 96%

    Same value as 1 of 120 other records.

    leastmost

  • Carbohydrates

    Higher than 92%

    Same value as 1 of 155 other records.

    leastmost

  • Potassium

    Higher than 86%

    Same value as 1 of 155 other records.

    leastmost

  • Total fat

    Lower than 76%

    Same value as 1 of 155 other records.

    leastmost

  • Calories

    Lower than 72%

    Same value as 1 of 155 other records.

    leastmost

Questions

How many calories are in roasted pumpkin seeds, salted?
1 cup (64 g): 285 calories; protein: 11.9 g, carbohydrates: 34.4 g, fat: 12.4 g.
How much protein is in roasted pumpkin seeds, salted?
18.6 g per 100 g. Its estimated share of calories is 17%, using 4 kcal per gram of protein.
How many net carbs are in roasted pumpkin seeds, salted?
35.4 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water4.5 g
Energy446 kcal
Energy1,866 kj
Protein18.6 g
Total lipid (fat)19.4 g
Ash3.8 g
Carbohydrate, by difference53.8 g
Fiber, total dietary18.4 g
Calcium, Ca55 mg
Iron, Fe3.3 mg
Magnesium, Mg262 mg
Phosphorus, P92 mg
Potassium, K919 mg
Sodium, Na2,541 mg
Zinc, Zn10.3 mg
Copper, Cu0.69 mg
Manganese, Mn0.5 mg
Vitamin C, total ascorbic acid0.3 mg
Thiamin0.034 mg
Riboflavin0.052 mg
Niacin0.29 mg
Pantothenic acid0.056 mg
Vitamin B-60.037 mg
Folate, total9 µg
Folic acid0 µg
Folate, food9 µg
Folate, DFE9 µg
Choline, total39.1 mg
Betaine0.3 mg
Vitamin B-120 µg
Vitamin A, RAE3 µg
Retinol0 µg
Vitamin A, IU62 iu
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Fatty acids, total saturated3.7 g
SFA 12:00.019 g
SFA 14:00.022 g
SFA 16:02.4 g
SFA 18:01.2 g
Fatty acids, total monounsaturated6 g
MUFA 16:10.042 g
MUFA 18:16 g
Fatty acids, total polyunsaturated8.8 g
PUFA 18:28.8 g
PUFA 18:30.077 g
Cholesterol0 mg
Tryptophan0.33 g
Threonine0.68 g
Isoleucine0.96 g
Leucine1.6 g
Lysine1.4 g
Methionine0.42 g
Cystine0.23 g
Phenylalanine0.92 g
Tyrosine0.77 g
Valine1.5 g
Arginine3 g
Histidine0.52 g
Alanine0.88 g
Aspartic acid1.9 g
Glutamic acid3.3 g
Glycine1.4 g
Proline0.76 g
Serine0.87 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 168601, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.