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Nuts and Seeds

Pumpkin Seeds (Pepitas) Nutrition Facts

Pumpkin Seeds (Pepitas) are a nut or seed food whose intact, roasted, ground, or butter form changes texture and nutrient accessibility. They provide protein, dietary fiber, monounsaturated fat, and polyunsaturated fat.

Calories555

Protein29.9 g

Carbs18.7 g

Fat40 g

ProteinCarbsFat

Nutrition for 100 g

Calories555 kcal

Protein29.9 g

Total Fat40 g

Carbohydrates18.7 g

Fiber5.1 g

Sodium0 mg

Total Sugars1.4 g

Source: USDA FoodData Central, record 2515380

Nutrients

Full nutrient profile

Proximates

Water6.621 g

Nitrogen5.643 g

Protein29.9079 g

Total lipid (fat)40.03 g

Ash4.766 g

Carbohydrates

Carbohydrate, by difference18.6751 g

Fiber, total dietary5.079 g

Starch1.47 g

Fructose0.15 g

Lactose0 g

Galactose0 g

Sugars, Total1.4 g

Sucrose1.13 g

Glucose0.13 g

Maltose0 g

Minerals

Calcium, Ca37.38 mg

Iron, Fe8.363 mg

Magnesium, Mg499.7 mg

Phosphorus, P1150 mg

Potassium, K691.2 mg

Sodium, Na0 mg

Zinc, Zn6.341 mg

Copper, Cu1.225 mg

Manganese, Mn4.121 mg

Selenium, Se20.52 ug

Vitamins and other components

Folic acid0 ug

Vitamin D (D2 + D3)0 ug

Vitamin D (D2 + D3), International Units0 iu

Vitamin E (alpha-tocopherol)2.18 mg

Tocopherol, beta0.03 mg

Tocopherol, gamma35.1 mg

Tocotrienol, alpha0 mg

Tocotrienol, beta0 mg

Folate, DFE58 ug

Tocopherol, delta0.44 mg

Tocotrienol, gamma0.06 mg

Tocotrienol, delta0 mg

Folate, food58 ug

Retinol0 ug

Vitamin C, total ascorbic acid1.9 mg

Folate, total58 ug

Vitamin B-120 ug

Vitamin B-12, added0 ug

Vitamin E, added0 mg

Choline, total63 mg

Vitamin A, RAE1 ug

Carotene, beta9 ug

Carotene, alpha1 ug

Vitamin A, IU16 iu

Cryptoxanthin, beta1 ug

Lycopene0 ug

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (phylloquinone)7.3 ug

Thiamin0.273 mg

Riboflavin0.153 mg

Vitamin K (Menaquinone-4)0 ug

Lutein + zeaxanthin74 ug

Niacin4.987 mg

Pantothenic acid0.75 mg

Vitamin B-60.143 mg

Lipids

Cholesterol0 mg

Fatty acids, total trans0.064 g

Fatty acids, total saturated8.659 g

SFA 8:00 g

SFA 12:00.006 g

SFA 14:00.059 g

PUFA 22:6 n-3 (DHA)0 g

SFA 22:00.057 g

MUFA 14:10 g

MUFA 16:10.048 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

SFA 17:00.037 g

SFA 24:00.044 g

TFA 16:1 t0 g

MUFA 24:1 c0.005 g

MUFA 18:1 c16.108 g

PUFA 18:2 n-6 c,c20.667 g

MUFA 22:1 c0 g

MUFA 17:10 g

Fatty acids, total trans-monoenoic0.026 g

MUFA 15:10 g

PUFA 18:3 n-3 c,c,c (ALA)0.12 g

PUFA 20:3 n-30 g

PUFA 22:40.006 g

SFA 4:00 g

SFA 6:00.001 g

SFA 10:00.003 g

SFA 16:05.364 g

SFA 18:02.869 g

SFA 20:00.212 g

MUFA 18:116.133 g

PUFA 18:220.71 g

PUFA 18:30.12 g

PUFA 20:40.131 g

PUFA 18:40 g

MUFA 20:10.056 g

MUFA 22:10.001 g

Fatty acids, total monounsaturated16.242 g

Fatty acids, total polyunsaturated20.976 g

SFA 15:00.008 g

TFA 18:1 t0.025 g

TFA 22:1 t0.001 g

TFA 18:2 t not further defined0.039 g

PUFA 18:2 CLAs0.004 g

PUFA 20:2 n-6 c,c0.004 g

MUFA 16:1 c0.048 g

PUFA 18:3 n-6 c,c,c0 g

PUFA 20:30 g

Fatty acids, total trans-polyenoic0.039 g

PUFA 20:4 n-60 g

Amino acids

Isoleucine1.281 g

Leucine2.419 g

Lysine1.236 g

Cystine0.332 g

Valine1.579 g

Arginine5.353 g

Histidine0.78 g

Aspartic acid2.96 g

Serine1.673 g

Tryptophan0.576 g

Threonine0.998 g

Methionine0.603 g

Phenylalanine1.733 g

Tyrosine1.093 g

Alanine1.485 g

Glutamic acid6.188 g

Glycine1.843 g

Proline1.316 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Interesting fact

The Magnesium Standout

One ounce of roasted pumpkin seeds contains 156 mg of magnesium, 37 percent of the 420 mg Daily Value, the top entry in NIH's magnesium food table. Magnesium concentrates in the seed germ, which is exactly what a hulled pepita is.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Pumpkin Seeds (Pepitas)

How to choose

Choose nuts and seeds that look and smell fresh, in well-sealed packaging, with no rancid or off smell.

Storage

Store in a cool, dry place in a sealed container; follow the date on the package. After opening, reseal tightly; refrigerating or freezing can extend freshness. Follow the package date.