Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Pumpkin seeds |
|---|---|
Macronutrients | |
| Calorieskcal | 55928% DV |
| Proteing | 30.260% DV |
| Total fatg | 4963% DV |
| Carbohydrateg | 10.74% DV |
| Fibreg | 621% DV |
| Total sugarsg | 1.4 |
| Waterg | 5.23 |
Fats | |
| Saturated fatg | 8.6643% DV |
| Monounsaturated fatg | 16.2 |
| Polyunsaturated fatg | 21 |
| Cholesterolmg | 00% DV |
| ALA (omega-3)g | 0.12 |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 20.7 |
Vitamins | |
| Vitamin Aµg | 10% DV |
| Vitamin Cmg | 1.92% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 2.1815% DV |
| Vitamin Kµg | 7.36% DV |
| Thiamin (B1)mg | 0.27323% DV |
| Riboflavin (B2)mg | 0.15312% DV |
| Niacin (B3)mg | 4.9931% DV |
| Pantothenic acid (B5)mg | 0.7515% DV |
| Vitamin B6mg | 0.1438% DV |
| Folateµg | 5814% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 6311% DV |
Minerals | |
| Calciummg | 464% DV |
| Ironmg | 8.8249% DV |
| Magnesiummg | 592141% DV |
| Phosphorusmg | 123399% DV |
| Potassiummg | 80917% DV |
| Sodiummg | 70% DV |
| Zincmg | 7.8171% DV |
| Coppermg | 1.34149% DV |
| Manganesemg | 4.54198% DV |
| Seleniumµg | 9.417% DV |
Other | |
| Beta-caroteneµg | 9 |
| Alpha-caroteneµg | 1 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 74 |
| Caffeinemg | 0 |
| Ashg | 4.78 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Pumpkin seeds |
|---|---|
| PhytatesPhosphate ester | Notable |
| PhytosterolsPlant sterol | Notable |
| PolyphenolsPolyphenol (class) | Present |
| TryptophanAmino acid | Notable |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Pumpkin seeds |
|---|---|
| Hair Health | Yes |
| Men's Health | Yes |
| Sleep | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.