Calories in Pumpkin Seeds
Pumpkin seeds are exceptionally rich in zinc, magnesium, and tryptophan.
zinc-richmagnesium-richprotein
Per 100g
559
Calories (kcal)
ProteinFatCarbs
Macronutrients per 100g
Protein30.23g
Total Fat49.05g
Carbohydrates10.71g
Fiber6g
Sugar1.4g
Sodium7mg
Cholesterol0mg
Full Nutrition Facts
Per 100g serving · % Daily Values based on 2,000 calorie diet
| Nutrient | Amount | % DV |
|---|---|---|
| Macronutrients | ||
| Calories | 559 kcal | 28% |
| Protein | 30.23g | 60% |
| Total Fat | 49.05g | 75% |
| └Saturated Fat | 8.66g | 43% |
| Total Carbohydrate | 10.71g | 4% |
| └Dietary Fiber | 6g | 24% |
| └Total Sugars | 1.4g | 3% |
| Sodium | 7mg | — |
| Cholesterol | 0mg | — |
| Vitamins | ||
| Vitamin E | 2.18mg | 15% |
| Vitamin K | 7.3mcg | 6% |
| Thiamine (B1) | 0.27mg | 23% |
| Niacin (B3) | 4.99mg | 31% |
| Minerals | ||
| Calcium | 46mg | 4% |
| Iron | 8.82mg | 49% |
| Magnesium | 592mg | 141% |
| Phosphorus | 1233mg | 99% |
| Potassium | 809mg | 17% |
| Zinc | 7.64mg | 69% |
| Selenium | 9.4mcg | 17% |
| Copper | 1.343mg | 149% |
| Manganese | 4.543mg | 198% |
% Daily Value based on a 2,000 calorie diet. — = not significant or data not available.
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