Roasted pumpkin seeds, unsalted
USDA name: Seeds, pumpkin and squash seeds, whole, roasted, without salt
285 calories in 1 cup (64 g). 18.6 g protein, 53.8 g carbs and 19.4 g fat per 100 g.
Roasted pumpkin seeds, unsalted, 1 cup
285 calories
- Protein
- 11.9 g
- Carbs
- 34.4 g
- Fat
- 12.4 g
- Fiber
- 11.8 g
- Sugars
- —
Nutrition Facts
Calories285
* 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
- 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
- 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
- Sodium1% 11.5 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 the 121 foods in Nut and Seed Products, per 100 g.
Fiber
Higher than 95%
leastmostCarbohydrates
Higher than 92%
leastmostPotassium
Higher than 85%
leastmostTotal fat
Lower than 77%
leastmostCalories
Lower than 72%
leastmostVitamin C
Lower than 68%
leastmost
Questions
- How many calories are in roasted pumpkin seeds, unsalted?
- 1 cup (64 g) has 285 calories, 11.9 g of protein, 34.4 g of carbohydrates and 12.4 g of fat.
- How much protein is in roasted pumpkin seeds, unsalted?
- 18.6 g per 100 g, which is 17% of its calories.
- How many net carbs are in roasted pumpkin seeds, unsalted?
- 35.4 g per 100 g: 53.8 g of carbohydrates minus 18.4 g of fiber.
All 63 nutrients, per 100 g+
| Water | 4.5 g |
| Energy | 446 kcal |
| Energy | 1,866 kj |
| Protein | 18.6 g |
| Total lipid (fat) | 19.4 g |
| Ash | 3.8 g |
| Carbohydrate, by difference | 53.8 g |
| Fiber, total dietary | 18.4 g |
| Calcium, Ca | 55 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 262 mg |
| Phosphorus, P | 92 mg |
| Potassium, K | 919 mg |
| Sodium, Na | 18 mg |
| Zinc, Zn | 10.3 mg |
| Copper, Cu | 0.69 mg |
| Manganese, Mn | 0.5 mg |
| Vitamin C, total ascorbic acid | 0.3 mg |
| Thiamin | 0.034 mg |
| Riboflavin | 0.052 mg |
| Niacin | 0.29 mg |
| Pantothenic acid | 0.056 mg |
| Vitamin B-6 | 0.037 mg |
| Folate, total | 9 µg |
| Folic acid | 0 µg |
| Folate, food | 9 µg |
| Folate, DFE | 9 µg |
| Vitamin B-12 | 0 µg |
| Vitamin A, RAE | 3 µg |
| Retinol | 0 µg |
| Vitamin A, IU | 62 iu |
| Vitamin D (D2 + D3), International Units | 0 iu |
| Vitamin D (D2 + D3) | 0 µg |
| Fatty acids, total saturated | 3.7 g |
| SFA 12:0 | 0.019 g |
| SFA 14:0 | 0.022 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 6 g |
| MUFA 16:1 | 0.042 g |
| MUFA 18:1 | 6 g |
| Fatty acids, total polyunsaturated | 8.8 g |
| PUFA 18:2 | 8.8 g |
| PUFA 18:3 | 0.077 g |
| Cholesterol | 0 mg |
| Tryptophan | 0.33 g |
| Threonine | 0.68 g |
| Isoleucine | 0.96 g |
| Leucine | 1.6 g |
| Lysine | 1.4 g |
| Methionine | 0.42 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.92 g |
| Tyrosine | 0.77 g |
| Valine | 1.5 g |
| Arginine | 3 g |
| Histidine | 0.52 g |
| Alanine | 0.88 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.4 g |
| Proline | 0.76 g |
| Serine | 0.87 g |
Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170188, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.