United States — USDA FoodData Central
Seeds, pumpkin and squash seed kernels, roasted, without salt
Per-100 g nutrient composition · Nut and Seed Products.
A neutral nutrient reference — not veterinary or dietary advice.
Nutrients (137)
| Nutrient | Value | Unit |
|---|---|---|
| Folic acid | 0 | UG |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Vitamin D (D2 + D3) | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Lycopene | 0 | UG |
| Tocopherol, delta | 0.28 | MG |
| Tocotrienol, gamma | 0 | MG |
| Tocotrienol, delta | 0 | MG |
| Thiamin | 0.07 | MG |
| Riboflavin | 0.15 | MG |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Vitamin K (phylloquinone) | 4.5 | UG |
| Folate, food | 57 | UG |
| Tryptophan | 0.569 | G |
| Threonine | 0.985 | G |
| Methionine | 0.595 | G |
| Phenylalanine | 1.711 | G |
| Tyrosine | 1.079 | G |
| Alanine | 1.466 | G |
| Glutamic acid | 6.108 | G |
| Glycine | 1.819 | G |
| Proline | 1.299 | G |
| Vitamin A, RAE | 0 | UG |
| Carotene, beta | 5 | UG |
| Carotene, alpha | 1 | UG |
| Protein | 29.84 | G |
| Ash | 4.37 | G |
| Starch | 0.74 | G |
| Fructose | 0.07 | G |
| Lactose | 0 | G |
| Energy | 2401 | kJ |
| Galactose | 0 | G |
| Fiber, total dietary | 6.5 | G |
| Iron, Fe | 8.07 | MG |
| Magnesium, Mg | 550 | MG |
| Phosphorus, P | 1174 | MG |
| Sodium, Na | 18 | MG |
| Copper, Cu | 1.275 | MG |
| Manganese, Mn | 4.49 | MG |
| Vitamin A, IU | 8 | IU |
| Fatty acids, total trans | 0.042 | G |
| Fatty acids, total saturated | 8.544 | G |
| SFA 8:0 | 0.002 | G |
| SFA 12:0 | 0.006 | G |
| SFA 14:0 | 0.058 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| SFA 22:0 | 0.06 | G |
| MUFA 14:1 | 0 | G |
| MUFA 16:1 | 0.044 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| Campesterol | 3 | MG |
| SFA 17:0 | 0.038 | G |
| SFA 24:0 | 0.043 | G |
| TFA 16:1 t | 0 | G |
| MUFA 24:1 c | 0.01 | G |
| MUFA 18:1 c | 15.611 | G |
| PUFA 18:2 n-6 c,c | 19.559 | G |
| MUFA 22:1 c | 0 | G |
| MUFA 17:1 | 0 | G |
| Fatty acids, total trans-monoenoic | 0.016 | G |
| MUFA 15:1 | 0 | G |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.111 | G |
| PUFA 20:3 n-3 | 0 | G |
| PUFA 22:4 | 0.005 | G |
| Sugars, Total | 1.29 | G |
| Calcium, Ca | 52 | MG |
| Potassium, K | 788 | MG |
| Zinc, Zn | 7.64 | MG |
| Selenium, Se | 9.4 | UG |
| Vitamin E (alpha-tocopherol) | 0.56 | MG |
| Vitamin K (Menaquinone-4) | 0 | UG |
| Total lipid (fat) | 49.05 | G |
| Carbohydrate, by difference | 14.71 | G |
| Energy | 574 | KCAL |
| Sucrose | 1.14 | G |
| Glucose | 0.07 | G |
| Maltose | 0 | G |
| Water | 2.03 | G |
| Lutein + zeaxanthin | 30 | UG |
| Tocopherol, beta | 0.09 | MG |
| Tocopherol, gamma | 12.73 | MG |
| Tocotrienol, alpha | 0 | MG |
| Tocotrienol, beta | 0 | MG |
| Niacin | 4.43 | MG |
| Pantothenic acid | 0.57 | MG |
| Vitamin B-6 | 0.1 | MG |
| Isoleucine | 1.265 | G |
| Leucine | 2.388 | G |
| Lysine | 1.22 | G |
| Cystine | 0.327 | G |
| Valine | 1.559 | G |
| Arginine | 5.284 | G |
| Histidine | 0.77 | G |
| Aspartic acid | 2.922 | G |
| Serine | 1.652 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0.007 | G |
| SFA 10:0 | 0.002 | G |
| SFA 16:0 | 5.191 | G |
| SFA 18:0 | 2.913 | G |
| SFA 20:0 | 0.216 | G |
| MUFA 18:1 | 15.626 | G |
| PUFA 18:2 | 19.59 | G |
| PUFA 18:3 | 0.111 | G |
| PUFA 20:4 | 0.123 | G |
| PUFA 18:4 | 0 | G |
| MUFA 20:1 | 0.053 | G |
| MUFA 22:1 | 0.001 | G |
| Stigmasterol | 0 | MG |
| Beta-sitosterol | 13 | MG |
| Fatty acids, total monounsaturated | 15.734 | G |
| Fatty acids, total polyunsaturated | 19.856 | G |
| SFA 15:0 | 0.008 | G |
| TFA 18:1 t | 0.015 | G |
| TFA 22:1 t | 0.001 | G |
| TFA 18:2 t not further defined | 0.026 | G |
| PUFA 18:2 CLAs | 0.005 | G |
| PUFA 20:2 n-6 c,c | 0.012 | G |
| MUFA 16:1 c | 0.044 | G |
| PUFA 18:3 n-6 c,c,c | 0 | G |
| PUFA 20:3 | 0 | G |
| Fatty acids, total trans-polyenoic | 0.026 | G |
| PUFA 20:4 n-6 | 0 | G |
| Folate, DFE | 57 | UG |
| Retinol | 0 | UG |
| Folate, total | 57 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin C, total ascorbic acid | 1.8 | MG |
| Cholesterol | 0 | MG |
| Vitamin E, added | 0 | MG |
| Vitamin B-12, added | 0 | UG |
| Alcohol, ethyl | 0 | G |
| Choline, total | 63 | MG |
| Betaine | 1.5 | MG |
Source
USDA FoodData Central — Foundation Foods / SR Legacy (CC0, public domain). Food code 170557. Original source.
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