100 grams of pumpkin seeds contains 450 Calories. The macronutrient breakdown is 46% carbs, 38% fat, and 16% protein. This is a good source of protein (34% of your Daily Value), fiber (66% of your Daily Value), and magnesium (63% of your Daily Value).
Nutrition Facts
For 100 grams of pumpkin seeds
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 450 | |
| Fats | 20g | 25% |
| Saturated fats | – | |
| Trans fats | – | |
| Cholesterol | – | |
| Sodium | – | |
| Carbs | 54g | 20% |
| Net carbs | 36g | |
| Fiber | 19g | 66% |
| Sugar | – | |
| Protein | 19g | |
| Calcium | 56mg | 6% |
| Iron | 3mg | 42% |
| Potassium | – | |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | 1mg | 78% |
| Fluoride | – | |
| Folate (B9) | – | |
| Lycopene | – | |
| Magnesium | 265mg | 63% |
| Manganese | – | |
| Niacin | – | |
| Pantothenic acid | – | |
| Phosphorus | 93mg | 13% |
| Retinol | – | |
| Riboflavin (B2) | – | |
| Selenium | – | |
| Theobromine | – | |
| Thiamine | – | |
| Vitamin A IU | – | |
| Vitamin A | – | |
| Vitamin B12 | – | |
| Vitamin B6 | – | |
| Vitamin C | – | |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | 10mg | 95% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | – | |
| Monounsaturated fats | – | |
| Polyunsaturated fats | – | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | – | |
| Total omega 6 | – | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | – | |
| Arginine | – | |
| Aspartic acid | – | |
| Cystine | – | |
| Glutamic acid | – | |
| Glycine | – | |
| Histidine | – | |
| Hydroxyproline | – | |
| Isoleucine | – | |
| Leucine | 2g | |
| Lysine | – | |
| Methionine | – | |
| Phenylalanine | – | |
| Proline | – | |
| Serine | – | |
| Threonine | – | |
| Tryptophan | – | |
| Tyrosine | – | |
| Valine | – | |
Recipes
Pomegranate Salad with Figs & Pumpkin Seeds Dr. Fuhrman 3 Step Recipe
