½ cup of pumpkin seeds (whole, roasted, unsalted) contains 143 Calories. The macronutrient breakdown is 46% carbs, 38% fat, and 16% protein. This is a good source of protein (11% of your Daily Value), fiber (21% of your Daily Value), and potassium (6% of your Daily Value).
- 50 grams
- 100 grams
- 200 grams
- 0.5 cup
- 1 cup
- 2 cup
- 0.5 oz (85 seeds)
- 1 oz (85 seeds)
- 2 oz (85 seeds)
- 0.5 tbsp
- 1 tbsp
- 2 tbsp
Nutrition Facts
For ½ cup of pumpkin seeds (32g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 143 | |
| Fats | 6g | 8% |
| Saturated fats | 1g | 6% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 6mg | 0.3% |
| Carbs | 17g | 6% |
| Net carbs | 11g | |
| Fiber | 6g | 21% |
| Sugar | – | |
| Protein | 6g | |
| Calcium | 18mg | 2% |
| Iron | 1mg | 13% |
| Potassium | 294mg | 6% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | 0.2mg | 25% |
| Fluoride | – | |
| Folate (B9) | 3μg | 1% |
| Lycopene | – | |
| Magnesium | 84mg | 20% |
| Manganese | 0.2mg | 7% |
| Niacin | 0.1mg | 1% |
| Pantothenic acid | 0mg | 0.4% |
| Phosphorus | 29mg | 4% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0mg | 1% |
| Selenium | – | |
| Theobromine | – | |
| Thiamine | 0mg | 1% |
| Vitamin A IU | 20IU | |
| Vitamin A | 1μg | 0.1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0mg | 1% |
| Vitamin C | 0.1mg | 0.1% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | 3mg | 30% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 1g | 6% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 3g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.4g | |
| Histidine | 0.2g | |
| Hydroxyproline | – | |
| Isoleucine | 0.3g | |
| Leucine | 1g | |
| Lysine | 0.4g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.3g | |
| Proline | 0.2g | |
| Serine | 0.3g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.5g | |
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