Nuts and seeds
Pumpkin seeds, hulled
Per 100 g
- Calories
- 559 kcal
- Protein
- 30 g
- Fiber
- 6 g
- Fat
- 49 g
High fat 73% of its calories come from fat. Our scale
High calorie5.6 kcal per gram
High calorie
This food has 5.6 kcal per gram (559 kcal per 100 g). The US CDC calls foods of 4 to 9 kcal per gram "high energy dense" (medium 1.5 to 4, low 0.6 to 1.5, very low under 0.6). No US or EU food label rule defines "high calorie", so we use the CDC's scale. Source: CDC, Low-Energy-Dense Foods and Weight Management (2008), archived copy, 7 May 2024. More in calorie density.
All nutrients
Per 100 g of pumpkin seeds, hulled. % Daily Value is for an adult, US FDA values.
Macronutrients
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Carbohydrates | 11 g | 4% |
| Protein | 30 g | 60% |
| Fat | 49 g | 63% |
| Water | 5.2 g |
Carbohydrates
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Fiber | 6 g | 21% |
| Sugars | 1.4 g |
Essential amino acids
| Nutrient | Per 100 g |
|---|---|
| Histidine | 0.78 g |
| Isoleucine | 1.3 g |
| Leucine | 2.4 g |
| Lysine | 1.2 g |
| Methionine | 0.6 g |
| Phenylalanine | 1.7 g |
| Threonine | 1 g |
| Tryptophan | 0.58 g |
| Valine | 1.6 g |
Fats
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Saturated fat | 8.7 g | 43% |
| Monounsaturated fat | 16 g | |
| Polyunsaturated fat | 21 g | |
| Omega 3 | 0.12 g | |
| Omega 6 | 21 g | |
| Trans fat | 0.06 g | |
| Cholesterol | 0 mg | 0% |
Vitamins
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Vitamin A (RAE) | 1 µg | 0% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K1 | 7.3 µg | 6% |
| Thiamin (B1) | 0.27 mg | 23% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 5 mg | 31% |
| Pantothenic acid (B5) | 0.75 mg | 15% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate (DFE) | 58 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
Linked nutrients open a table that ranks plant foods by that nutrient.
How we label fat
Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.
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All nuts and seeds · All ingredients
Source
USDA FoodData Central, SR Legacy (April 2018): Seeds, pumpkin and squash seed kernels, dried, FDC ID 170556. Daily Values: US FDA, 21 CFR 101.9.