Pumpkin Seed Nutrition Facts

Overview of Pumpkin Seed Nutrition

Scientific Name: Cucurbita pepo

Order: Cucurbitales

Family: Cucurbitaceae

Pumpkin seeds are flat, dark green seeds. Some are encased in a yellow-white husk (often called the "shell"), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds also known as pepitas have a malleable, chewy texture and a subtly sweet, nutty flavor.

Calories

Name	Amount	% Daily Value
Calories	559 kcal	28%

Carbohydrates

Name	Amount	% Daily Value
Total Carbs	10.71 g	4%
Dietary Fiber	6.00 g	21%
Sugars	1.40 g
Starch	1.47 g

Sterols

Name	Amount	% Daily Value
Cholesterol	0.00 mg	0%
Phytosterols	- mg

Fat and Fatty Acids

Name	Amount	% Daily Value
Total Fat	49.05 g	63%
Saturated Fat	8.66 g	43%
Monounsaturated Fat	16.24 g
Polyunsaturated Fat, total	20.98 g
18:2 n-6 (LA), Omega-6	20.71 g
18:3 n-6 (GLA)	0.00 g
18:3 n-3 (ALA), Omega-3	0.12 g
18:4 n-3 (SDA)	0.00 g
20:5 n-3 (EPA)	0.00 g
22:5 n-3 (DPA)	0.00 g
22:6 n-3 (DHA)	0.00 g
Trans Fat	0.06 g

Protein and Amino Acids

Name	Amount	% Daily Value
Protein, total	30.23 g	60%
Tryptophan	0.58 g
Threonine	1.00 g
Isoleucine	1.28 g
Leucine	2.42 g
Lysine	1.24 g
Methionine	0.60 g
Cystine	0.33 g
Phenylalanine	1.73 g
Tyrosine	1.09 g
Valine	1.58 g
Arginine	5.35 g
Histidine	0.78 g
Alanine	1.49 g
Aspartic Acid	2.96 g
Glutamic Acid	6.19 g
Glycine	1.84 g
Proline	1.32 g
Serine	1.67 g

Vitamins

Name	Amount	% Daily Value
Vitamin Can antioxidant and for immune health and making collagen	1.90 mg	2%
Thiaminfor amino acid, glucose, and lipid metabolism	0.27 mg	23%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.15 mg	12%
Niacinfor digestive and skin health and nerve function	4.99 mg	31%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	0.75 mg	15%
Vitamin B6for brain development, immune health, and protein metabolism	0.14 mg	8%
Folate, totalfor amino acid metabolism and preventing neural tube defects	58.00 mcg	15%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	58.00 mcg
Cholinefor brain health and nerve function	63.00 mg	11%
Betainefor metabolizing an amino acid called homocysteine	- mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	0.83 mcg	0%
Retinol Acitiviy Equivalent	1.00 mcg
Retinol	0.00 mcg
Beta-Carotene	9.00 mcg
Alpha-Carotene	1.00 mcg
Beta-Cryptoxanthin	1.00 mcg
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	74.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	2.18 mg	15%
Alpha-Tocopherol	2.18 mg
Beta-Tocopherol	0.03 mg
Gamma-Tocopherol	35.10 mg
Delta-Tocopherol	0.44 mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	7.30 mcg	6%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	46.00 mg	4%
Ironfor carrying oxygen to cells and muscles	8.82 mg	49%
Magnesiumfor bone and heart health and muscle/nerve function	592.00 mg	141%
Phosphorusfor bone health and helping the body store and use energy	1233.00 mg	99%
Potassiumfor carbohydrate metabolism and muscle/nerve function	809.00 mg	17%
Sodiumfor muscle/nerve function	7.00 mg	0%
Zincan antioxidant and for immune health	7.81 mg	71%
Copperfor iron absorption and blood vessel, bone, and immune health	1.34 mg	149%
Manganesean antioxidant	4.54 mg	197%
Seleniuman antioxidant and for reproductive health and thyroid function	9.40 mcg	17%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- mg

Flavonoids

Name	Amount

Others

Name	Amount
Water	5.23 g
Ash	4.78 g
Alcohol	0.00 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Resveratrol	- mg
Phytoalbumin	- mg
Chlorogenic Acid	- mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.