Pumpkin seeds, whole, roasted
Pumpkin seeds, whole, roasted has 446 calories per 100 g, with 18.6 g protein, 53.8 g carbohydrates and 19.4 g fat. A typical portion (1 cup, 64 g) has 285 calories.
446kcal · per 100 g1,866 kJ
- Protein18.6 g
- Carbs53.8 g
- Fat19.4 g
| Nutrient | Amount | % DV |
|---|---|---|
| Total fat | 19.4 g | 25% |
| Saturated fat | 3.7 g | 18% |
| Cholesterol | 0 mg | 0% |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 53.8 g | 20% |
| Dietary fiber | 18.4 g | 66% |
| Total sugars | — | |
| Protein | 18.6 g | 37% |
| Vitamin D | 0 µg | 0% |
| Calcium | 55 mg | 4% |
| Iron | 3.3 mg | 18% |
| Potassium | 919 mg | 20% |
| Magnesium | 262 mg | 62% |
| Vitamin A (RAE) | 3 µg | 0% |
| Vitamin C | 0.3 mg | 0% |
| Folate (DFE) | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
| Water | 4.5 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 fiber, magnesium, protein and fat — 20% or more of the Daily Value per 100 g.
- A good source of potassium, carbohydrate and iron (10–19% DV per 100 g).
- Low in cholesterol and sodium (5% DV or less per 100 g).
- 4.2 g protein per 100 kcal.
- 35.4 g net carbs per 100 g (total carbohydrate minus 18.4 g fiber).
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.