Unsalted pumpkin seeds

USDA name: Pumpkin seeds, unsalted

163 calories in 1 oz, without shell (28.4 g). Per 100 g, protein: 29.8 g, carbohydrates: 14.7 g, fat: 49 g.

Among the other records in Nuts and seeds, per 100 g: more protein than 99%, and more iron than 97%.

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Serving
1
= 28.4 g
163KCAL
Where the calories come from

Unsalted pumpkin seeds, 1 oz, without shell

163 calories

  • Protein8.5 g19% of calories
  • Carbs4.2 g9% of calories

    incl. 1.8 g fiber · 0.37 g sugars

  • Fat13.9 g71% of calories

Nutrition Facts

Serving size1 oz, without shell (28.4 g)
Amount per serving
Calories163
% Daily Value*
Total Fat 13.9 g18%
Saturated Fat 2.4 g12%
Cholesterol 0 mg0%
Sodium 5.1 mg0%
Total Carbohydrate 4.2 g2%
Dietary Fiber 1.8 g7%
Total Sugars 0.37 g
Protein 8.5 g
Vitamin D 0 mcg0%
Calcium 14.7 mg1%
Iron 2.3 mg13%
Potassium 223 mg5%

* 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.

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vitamins

% of the Daily Value in this serving

  • Niacin (B3)8% 1.3 mg
  • Folate4% 16.2 µg
  • Riboflavin (B2)3% 0.043 mg
  • Choline3% 17.9 mg
  • Vitamin B62% 0.028 mg
  • Thiamin (B1)2% 0.02 mg
  • Vitamin K1% 1.3 µg
  • Vitamin E1% 0.16 mg
  • Vitamin C1% 0.51 mg

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

minerals

% of the Daily Value in this serving

  • Copper40% 0.36 mg
  • Magnesium37% 156 mg
  • Phosphorus27% 333 mg
  • Zinc20% 2.2 mg
  • Iron13% 2.3 mg
  • Selenium5% 2.7 µg
  • Potassium5% 223 mg
  • Calcium1% 14.7 mg

Little or none: Sodium.

How it compares

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

  • Protein

    Higher than 99%

    Same value as 1 of 77 other records.

    leastmost

  • Iron

    Higher than 97%

    Same value as 1 of 77 other records.

    leastmost

  • Sugars

    Lower than 95%

    Same value as 1 of 77 other records.

    leastmost

  • Vitamin C

    Higher than 88%

    Same value as 2 of 77 other records.

    leastmost

  • Potassium

    Higher than 84%

    Same value as 1 of 77 other records.

    leastmost

  • Carbohydrates

    Lower than 83%

    Same value as 1 of 77 other records.

    leastmost

Questions

How many calories are in unsalted pumpkin seeds?
1 oz, without shell (28.4 g): 163 calories; protein: 8.5 g, carbohydrates: 4.2 g, fat: 13.9 g.
How much protein is in unsalted pumpkin seeds?
29.8 g per 100 g. Its estimated share of calories is 21%, using 4 kcal per gram of protein.
How many net carbs are in unsalted pumpkin seeds?
8.2 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported 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 2707581, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.