Pumpkin and squash seed kernelsdried
USDA has newer measurements for this food. See Pumpkin seeds (pepitas), raw in Foundation Foods. This older SR Legacy record is kept for reference.
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Nutrition Facts
Serving size1 oz (28.35 g)
Amount per serving
Calories
% Daily Value*
Total Fat 14 g18%
Saturated Fat 2.5 g12%
Trans Fat 0.02 g
Cholesterol 0 mg0%
Sodium 2 mg0%
Total Carbohydrate 3 g1%
Dietary Fiber 1.7 g6%
Total Sugars 0.4 g
Protein 8.6 g
Vitamin D 0 mcg0%
Calcium 13 mg1%
Iron 2.5 mg14%
Potassium 229 mg5%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 1 oz (28.35 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 158 kcal | 559 kcal | ||
| Protein | 8.6 g | 17% | 30 g | |
| Carbohydrate | 3 g | 1% | 11 g | |
| Fiber | 1.7 g | 6% | 6 g | |
| Total sugars | 0.4 g | 1.4 g | ||
| Total fat | 14 g | 18% | 49 g | |
| Saturated fat | 2.5 g | 12% | 8.7 g | |
| Monounsaturated fat | 4.6 g | 16 g | ||
| Polyunsaturated fat | 5.9 g | 21 g | ||
| Trans fat | 0.02 g | 0.06 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 0.28 mcg | 0% | 1 mcg | |
| Vitamin C | 0.54 mg | 1% | 1.9 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 0.62 mg | 4% | 2.2 mg | |
| Vitamin K | 2.1 mcg | 2% | 7.3 mcg | |
| Thiamin (B1) | 0.08 mg | 6% | 0.27 mg | |
| Riboflavin (B2) | 0.04 mg | 3% | 0.15 mg | |
| Niacin (B3) | 1.4 mg | 9% | 5 mg | |
| Vitamin B6 | 0.04 mg | 2% | 0.14 mg | |
| Folate (DFE) | 16 mcg | 4% | 58 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.21 mg | 4% | 0.75 mg | |
| Choline | 18 mg | 3% | 63 mg | |
| Minerals | ||||
| Calcium | 13 mg | 1% | 46 mg | |
| Iron | 2.5 mg | 14% | 8.8 mg | |
| Magnesium | 168 mg | 40% | 592 mg | |
| Phosphorus | 350 mg | 28% | 1,233 mg | |
| Potassium | 229 mg | 5% | 809 mg | |
| Sodium | 2 mg | 0% | 7 mg | |
| Zinc | 2.2 mg | 20% | 7.8 mg | |
| Copper | 0.38 mg | 42% | 1.3 mg | |
| Manganese | 1.3 mg | 56% | 4.5 mg | |
| Selenium | 2.7 mcg | 5% | 9.4 mcg | |
| Other | ||||
| Omega-3 ALA | 0.03 g | 2% | 0.12 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 1.5 g | 5.2 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of pumpkin and squash seed kernels
Nutritionally similar foods
- Watermelon seed kernelsdried158 kcal per 1 ozRich in Magnesium
- Hemp seedhulled155 kcal per 1 ozRich in Manganese
- Safflower seed kernelsdried147 kcal per 1 ozRich in Copper
- Walnutsblack, dried175 kcal per 1 ozRich in Manganese
- Pine nutspinyon, dried178 kcal per 1 ozRich in Manganese
- Sesame seed kernelsdried (decorticated)177 kcal per 1 ozRich in Copper
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
- Same food elsewhere
- USDA Foundation
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.