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Pumpkin Seeds

In-depth nutrient profile:

Pumpkin Seeds, dried, shelled
(Note: "--" indicates data unavailable)
0.25 cup
(32.25 g)
GI: low
Protein9.75 g20
Carbohydrates3.45 g2
Fat - total15.82 g20
Dietary Fiber1.94 g7
Starch-- g
Total Sugars0.45 g
Monosaccharides0.09 g
Fructose0.05 g
Glucose0.04 g
Galactose0.00 g
Disaccharides0.36 g
Lactose0.00 g
Maltose0.00 g
Sucrose0.36 g
Soluble Fiber0.27 g
Insoluble Fiber1.66 g
Other Carbohydrates1.07 g
Monounsaturated Fat5.24 g
Polyunsaturated Fat6.76 g
Saturated Fat2.79 g
Trans Fat0.02 g
Calories from Fat142.37
Calories from Saturated Fat25.13
Calories from Trans Fat0.19
Cholesterol0.00 mg
Water1.69 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B10.09 mg8
Vitamin B20.05 mg4
Vitamin B31.61 mg10
Vitamin B3 (Niacin Equivalents)4.41 mg
Vitamin B60.05 mg3
Vitamin B120.00 mcg0
Biotin-- mcg--
Choline20.32 mg5
Folate18.70 mcg5
Folate (DFE)18.70 mcg
Folate (food)18.70 mcg
Pantothenic Acid0.24 mg5
Vitamin C0.61 mg1
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)5.16 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)0.26 mcg (RAE)0
Vitamin A mcg Retinol Equivalents (RE)0.52 mcg (RE)
Retinol mcg Retinol Equivalents (RE)0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)0.52 mcg (RE)
Alpha-Carotene0.32 mcg
Beta-Carotene2.90 mcg
Beta-Carotene Equivalents3.22 mcg
Cryptoxanthin0.32 mcg
Lutein and Zeaxanthin23.86 mcg
Lycopene0.00 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)0.70 mg (ATE)5
Vitamin E International Units (IU)1.05 IU
Vitamin E mg0.70 mg
Vitamin K2.35 mcg3
Boron-- mcg
Calcium14.84 mg1
Chloride-- mg
Chromium-- mcg--
Copper0.43 mg48
Fluoride-- mg--
Iodine-- mcg--
Iron2.84 mg16
Magnesium190.92 mg45
Manganese1.47 mg64
Molybdenum-- mcg--
Phosphorus397.64 mg57
Potassium260.90 mg6
Selenium3.03 mcg6
Sodium2.26 mg0
Zinc2.52 mg23
Omega-3 Fatty Acids0.04 g2
Omega-6 Fatty Acids6.72 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitol0.02 g
17:1 Heptadecenoic0.00 g
18:1 Oleic5.20 g
20:1 Eicosenoic0.02 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic6.68 g
18:2 Conjugated Linoleic (CLA)-- g
18:3 Linolenic0.04 g
18:4 Stearidonic-- g
20:3 Eicosatrienoic-- g
20:4 Arachidonic0.04 g
20:5 Eicosapentaenoic (EPA)-- g
22:5 Docosapentaenoic (DPA)-- g
22:6 Docosahexaenoic (DHA)-- g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.02 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic1.73 g
17:0 Margaric0.01 g
18:0 Stearic0.93 g
20:0 Arachidic0.07 g
22:0 Behenate0.02 g
24:0 Lignoceric0.01 g
Alanine0.43 g
Arginine1.56 g
Aspartic Acid0.86 g
Cysteine0.10 g
Glutamic Acid1.80 g
Glycine0.54 g
Histidine0.23 g
Isoleucine0.37 g
Leucine0.71 g
Lysine0.36 g
Methionine0.18 g
Phenylalanine0.51 g
Proline0.38 g
Serine0.49 g
Threonine0.29 g
Tryptophan0.17 g
Tyrosine0.32 g
Valine0.46 g
Ash1.54 g
Organic Acids (Total)-- g
Acetic Acid-- g
Citric Acid-- g
Lactic Acid-- g
Malic Acid-- g
Taurine-- g
Sugar Alcohols (Total)-- g
Glycerol-- g
Inositol-- g
Mannitol-- g
Sorbitol-- g
Xylitol-- g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg


The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

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