Pumpkin seeds

100 g: 565 kcal, 24.4 g protein, 19.8 g carbohydrate and 45.6 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories570

% Daily Value*

Total Fat 46g	58%
Saturated Fat 7g	35%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 20mg	1%
Total Carbohydrate 20g	7%
Dietary Fiber 5g	19%
Total Sugars 1g
Includes Added Sugars ≤1g	≤2%
Protein 24g	49%
Vitamin D 0mcg	0%
Calcium 40mg	4%
Iron 10mg	60%
Potassium 820mg	15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: UK food composition tables (CoFID). Disclaimer.

What 100 g gives you

High in Protein (49% DV), Iron (56% DV), Magnesium (64% DV), Phosphorus (68% DV), Zinc (60% DV), Copper (174% DV), Riboflavin (B2) (25% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

17% protein · 13% carbohydrate · 70% fat

Protein: 24 g 17%
Carbs: 20 g 13%
Fat: 46 g 70%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 3% of foods
Protein: more than 86% of foods
Total fat: less than 4% of foods
Carbohydrate: more than 69% of foods
Dietary fiber: more than 90% of foods
Total sugars: less than 54% of foods
Sodium: less than 77% of foods

All nutrients (32)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	565 kcal	565 kcal
Protein	24.4 g	24.4 g	49%
Carbohydrate	19.8 g	19.8 g	7%
Dietary fiber	5.3 g	5.3 g	19%
Total sugars	1.1 g	1.1 g
Starch	12.8 g	12.8 g
Water	5.6 g	5.6 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	45.6 g	45.6 g	58%
Saturated fat	7 g	7 g	35%
Trans fat	0 g	0 g
Monounsaturated fat	11.2 g	11.2 g
Polyunsaturated fat	21.7 g	21.7 g
Omega-3 ALA	0.13 g	0.13 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (9)
Nutrient	Portion	100 g	% DV
Calcium	39 mg	39 mg	3%
Iron	10 mg	10 mg	56%
Magnesium	270 mg	270 mg	64%
Phosphorus	850 mg	850 mg	68%
Potassium	820 mg	820 mg	17%
Sodium	18 mg	18 mg	1%
Zinc	6.6 mg	6.6 mg	60%
Copper	1.57 mg	1.57 mg	174%
Selenium	6 mcg	6 mcg	11%

Vitamins (6)
Nutrient	Portion	100 g	% DV
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.23 mg	0.23 mg	19%
Riboflavin (B2)	0.32 mg	0.32 mg	25%
Niacin (B3)	1.7 mg	1.7 mg	11%
Vitamin B12	0 mcg	0 mcg	0%

Other (1)
Nutrient	Portion	100 g	% DV
Alcohol	0 g	0 g

Similar foods

Sources

McCance and Widdowson's Composition of Foods Integrated Dataset 2021, food 14-842 (UK)
Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Contains public sector information licensed under the Open Government Licence v3.0
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.