Pumpkin seeds, raw
Pumpkin seeds, raw has 515 calories per 100 g, with 29.9 g protein, 18.7 g carbohydrates and 40 g fat. A typical portion (1 cup, 129 g) has 664 calories.
515kcal · per 100 g2,154 kJ
- Protein29.9 g
- Carbs18.7 g
- Fat40 g
| Nutrient | Amount | % DV |
|---|---|---|
| Total fat | 40 g | 51% |
| Saturated fat | 8.7 g | 43% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 18.7 g | 7% |
| Dietary fiber | 5.1 g | 18% |
| Total sugars | 1.4 g | |
| Protein | 29.9 g | 60% |
| Vitamin D | 0 µg | 0% |
| Calcium | 37 mg | 3% |
| Iron | 8.4 mg | 46% |
| Potassium | 691 mg | 15% |
| Magnesium | 500 mg | 119% |
| Vitamin A (RAE) | 1 µg | 0% |
| Vitamin C | 1.9 mg | 2% |
| Folate (DFE) | 58 µg | 15% |
| Vitamin B12 | 0 µg | 0% |
| Water | 6.6 g |
% Daily Value (% DV) is based on the FDA reference amounts for adults on a 2,000-calorie diet. Total sugars has no Daily Value. “—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.
Nutrition highlights
- High in magnesium, protein, fat and iron — 20% or more of the Daily Value per 100 g.
- A good source of fiber, potassium and folate (10–19% DV per 100 g).
- High in saturated fat (20% DV or more per 100 g) — worth watching if you're limiting it.
- Low in cholesterol and sodium (5% DV or less per 100 g).
- 5.8 g protein per 100 kcal.
- 13.6 g net carbs per 100 g (total carbohydrate minus 5.1 g fiber).
- Sugars are 7% of its carbohydrate.
Uses FDA's %DV rule of thumb (5% or less is low, 20% or more is high), applied per 100 g rather than per serving.