Pumpkin Seeds
Exceptional nutritional value
Hulled green pumpkin seed kernels (pepitas), unsalted, values for the kernels.
Hulled green pumpkin seeds (pepitas) are eaten as a snack and sprinkled over salads, soups, porridge and bread. A 30 g portion has about 170 kcal and 9 g of protein, more than most nuts and seeds, and is high in manganese, copper, magnesium (about 180 mg), phosphorus and zinc, with a useful 2.6 mg of iron. Roasting changes the values very little; salted versions add sodium.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 30.2g | 53.9% |
| Fat | 49.1g | 70.1% |
| Carbs | 10.7g | 3.6% |
| Simple Sugars | 3.74g | Estimate |
| Complex Carbs | 0.96g | Estimate |
| Fiber | 6g | 24.0% |
| Water | 5g | 0.2% |
| Calories | 559 | 24.8% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 8.66 | g | 43.3% |
| Monounsaturated | 16.24 | g | 65.0% |
| Polyunsaturated | 20.98 | g | 161.4% |
| Omega-3 | 6.294 | g | Estimate |
| Omega-6 | 14.686 | g | Estimate |
| Trans | 0.06 | g | 3.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.9 | mg |
| Vitamin E | 2.18 | mg |
| Selenium | 9.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 1 | mcg | 0.1% |
| vitamin B1 | 0.273 | mg | 22.8% |
| vitamin B2 | 0.153 | mg | 11.8% |
| vitamin B3 | 4.99 | mg | 31.2% |
| vitamin B6 | 0.143 | mg | 8.4% |
| vitamin B9 | 58 | mcg | 14.5% |
| vitamin C | 1.9 | mg | 2.1% |
| vitamin E | 2.18 | mg | 14.5% |
| vitamin K | 7.3 | mcg | 6.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 46 | mg | 4.6% |
| iron | 8.82 | mg | 49.0% |
| magnesium | 592 | mg | 148.0% |
| phosphorus | 1233 | mg | 176.1% |
| potassium | 809 | mg | 31.1% |
| sodium | 7 | mg | 0.3% |
| zinc | 7.81 | mg | 71.0% |
| copper | 1.343 | mg | 149.2% |
| manganese | 4.543 | mg | 197.5% |
| selenium | 9.4 | mcg | 17.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 780 | mg | 111.4% | 129% |
| Isoleucine | 1281 | mg | 91.5% | 113% |
| Leucine | 2419 | mg | 88.6% | 105% |
| Lysine limiting | 1236 | mg | 58.9% | 68% |
| Methionine | 935 | mg | 89.0% | 108% |
| Phenylalanine | 2826 | mg | 161.5% | 183% |
| Threonine | 998 | mg | 95.0% | 106% |
| Tryptophan | 576 | mg | 205.7% | 231% |
| Valine | 1579 | mg | 86.8% | 105% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile