United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  12014, Seeds, pumpkin and squash seed kernels, dried
heading Nutrient Unit
Value per 100 g

cup 32.25 g

oz 28.35 g
Proximates Water g 5.23 1.69 1.48
Proximates Energy kcal 559 180 158
Proximates Protein g 30.23 9.75 8.57
Proximates Total lipid (fat) g 49.05 15.82 13.91
Proximates Carbohydrate, by difference g 10.71 3.45 3.04
Proximates Fiber, total dietary g 6.0 1.9 1.7
Proximates Sugars, total g 1.40 0.45 0.40
Minerals Calcium, Ca mg 46 15 13
Minerals Iron, Fe mg 8.82 2.84 2.50
Minerals Magnesium, Mg mg 592 191 168
Minerals Phosphorus, P mg 1233 398 350
Minerals Potassium, K mg 809 261 229
Minerals Sodium, Na mg 7 2 2
Minerals Zinc, Zn mg 7.81 2.52 2.21
Vitamins Vitamin C, total ascorbic acid mg 1.9 0.6 0.5
Vitamins Thiamin mg 0.273 0.088 0.077
Vitamins Riboflavin mg 0.153 0.049 0.043
Vitamins Niacin mg 4.987 1.608 1.414
Vitamins Vitamin B-6 mg 0.143 0.046 0.041
Vitamins Folate, DFE µg 58 19 16
Vitamins Vitamin B-12 µg 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 1 0 0
Vitamins Vitamin A, IU IU 16 5 5
Vitamins Vitamin E (alpha-tocopherol) mg 2.18 0.70 0.62
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0
Vitamins Vitamin K (phylloquinone) µg 7.3 2.4 2.1
Lipids Fatty acids, total saturated g 8.659 2.793 2.455
Lipids Fatty acids, total monounsaturated g 16.242 5.238 4.605
Lipids Fatty acids, total polyunsaturated g 20.976 6.765 5.947
Lipids Fatty acids, total trans g 0.064 0.021 0.018
Lipids Cholesterol mg 0 0 0
Other Caffeine mg 0 0 0