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Pumpkin seeds | nutritional analysis | 39g (218 kcal)
Pumpkin seeds | nutritional information
Food group: Nut and Seed Products
Energy content: 559 kcal/100g
Values shown are for an average person
Female | 44 years | 172 cm
Calorie target: 2104 per day
Alternatives
Almonds 1 579 Linseeds (flaxseed) 4 534 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 5 595 Chia seeds, dried 6 486 Brazil nuts, dried, unblanched 7 659
Pumpkin seeds | nutrition ratios
Carb:Fibre
2:1
Excellent
Carb:Sugar
8:1
Good
Fat:Saturates
6:1
Good
Pumpkin seeds | details and statistics
Users consuming this 5
Number of food diary entries 113
Average portion size 20
Users avoiding this 3
Users who like this 1
Nutritional source USDA
Pumpkin seeds | nutrition per 100g
Calcium46 mg5 % DV
Carbohydrates10.7 g6 % DV
Choline63 mg15 % DV
Copper1.343 mg149 % DV
Fat49.1 g103 % DV
Fibre6 g24 % DV
Iron8.82 mg49 % DV
Magnesium592 mg185 % DV
Manganese4.543 mg252 % DV
Phosphorus1.2 g176 % DV
Potassium809 mg17 % DV
Protein30.2 g57 % DV
Saturated Fat8.7 g35 % DV
Selenium9.4 µg21 % DV
Sodium7 mg1 % DV
Sugar1.4 g1 % DV
Vitamin A1 µg0 % DV
Vitamin B1 Thiamin273 µg25 % DV
Vitamin B2 Riboflavin153 µg14 % DV
Vitamin B3 Niacin4.987 mg36 % DV
Vitamin B5 Pantothenic Acid750 µg15 % DV
Vitamin B6143 µg11 % DV
Vitamin B9 Folate58 µg15 % DV
Vitamin C1.9 mg3 % DV
Vitamin E2.18 mg15 % DV
Vitamin K7.3 µg8 % DV
Zinc7.81 mg98 % DV

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