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Pumpkin Seed Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-07-01

Written and reviewed by the NatureClaim Team




Pumpkin Seed



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/.


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