Pumpkin seed — Nutrition Facts
About 7% of the calories
in pumpkin seed comes
from carbohydrates (43 calories).
Pumpkin seed contains
10.7 grams of carbohydrates per every 100 grams.
There are
559
calories
in 100 g of pumpkin seed.
Basic nutrients (nutrition summary):
49.1 grams of fat,
30.2 grams of protein,
10.7 grams of carbs,
5.2 grams of water,
4.8 grams of ash.
Pumpkin seed contains
1.4 grams of total sugars,
6 grams of dietary fiber and
1.5 grams of starch.
It
has
0 milligrams of cholesterol and
0.1 grams of total trans fats.
Pumpkin seed — proteins, carbohydrates and fats (PCF)
Every 100 grams of pumpkin seed provides about 40% of recommended daily protein intake. It also contents up to 58% of the daily intake of fats and 4% of carbs.
| PCF | Percent Daily Value (DV) per 100 g | |
|---|---|---|
| Protein | 30.2 g | 40.3% |
| Fat | 49.1 g | 58.5% |
| Carbohydrates | 10.7 g | 3.5% |
Vitamins
The chart below shows the vitamin content of pumpkin seed.
| Vitamins | Percent Daily Value (DV) per 100 g | |
|---|---|---|
| Vitamin A | 1µg | 0.1% |
| Beta-Carotene | 9µg | 0.2% |
| Alpha-Carotene | 1µg | 0% |
| Vitamin D | 0µg | 0% |
| Vitamin D2 | 0µg | 0% |
| Vitamin D3 | 0µg | 0% |
| Vitamin E | 2.18mg | 14.9% |
| Vitamin K | 7.3µg | 6.1% |
| Vitamin C | 1.9mg | 2.1% |
| Vitamin B1 | 0.27mg | 22.5% |
| Vitamin B2 | 0.15mg | 11.5% |
| Vitamin B3 | 4.99mg | 31.2% |
| Vitamin B4 | 63mg | 12.6% |
| Vitamin B5 | 0.75mg | 15% |
| Vitamin B6 | 0.14mg | 10.8% |
| Vitamin B9 | 58µg | 14.5% |
| Vitamin B12 | 0µg | 0% |
| Fat-soluble Water-soluble |
Minerals
| Minerals | Percent Daily Value (DV) per 100 g | |
|---|---|---|
| Calcium | 46mg | 4.6% |
| Iron | 8.82mg | 88.2% |
| Magnesium | 592mg | 148% |
| Phosphorus | 1233mg | 176.1% |
| Potassium | 809mg | 17.2% |
| Sodium | 7mg | 0.5% |
| Zinc | 7.81mg | 71% |
| Copper | 1.34mg | 148.9% |
| Manganese | 4.54mg | 197.4% |
| Selenium | 9.4µg | 17.1% |
| Fluoride | 0µg | 0% |