United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Full Report (All Nutrients):  12014, Seeds, pumpkin and squash seed kernels, dried
Food Group: Nut and Seed Products
Common Name: pepitas
Carbohydrate Factor: 4.07   Fat Factor:8.37   Protein Factor: 3.47   Nitrogen to Protein Conversion Factor: 5.3  
Refuse: 26%   Refuse Description:   Hulls
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup 32.25 g

oz 28.35 g
Proximates Water 1 g 5.23 3 0.570 1.69 1.48
Proximates Energy kcal 559 -- -- 180 158
Proximates Energy kJ 2339 -- -- 754 663
Proximates Protein 1 g 30.23 3 0.580 9.75 8.57
Proximates Total lipid (fat) 1 g 49.05 3 0.640 15.82 13.91
Proximates Ash 1 g 4.78 3 0.070 1.54 1.36
Proximates Carbohydrate, by difference g 10.71 -- -- 3.45 3.04
Proximates Fiber, total dietary 1 g 6.0 3 0.100 1.9 1.7
Proximates Sugars, total 1 g 1.40 3 0.060 0.45 0.40
Proximates Sucrose 1 g 1.13 3 0.050 0.36 0.32
Proximates Glucose (dextrose) 1 g 0.13 3 0.050 0.04 0.04
Proximates Fructose 1 g 0.15 3 0.070 0.05 0.04
Proximates Lactose 1 g 0.00 3 0.000 0.00 0.00
Proximates Maltose 1 g 0.00 3 0.000 0.00 0.00
Proximates Galactose 1 g 0.00 3 0.000 0.00 0.00
Proximates Starch 1 g 1.47 3 0.080 0.47 0.42
Minerals Calcium, Ca 1 mg 46 3 0.000 15 13
Minerals Iron, Fe 1 mg 8.82 3 0.440 2.84 2.50
Minerals Magnesium, Mg 1 mg 592 3 7.000 191 168
Minerals Phosphorus, P 1 mg 1233 3 21.000 398 350
Minerals Potassium, K 1 mg 809 3 15.000 261 229
Minerals Sodium, Na 1 mg 7 3 0.000 2 2
Minerals Zinc, Zn 1 mg 7.81 3 0.180 2.52 2.21
Minerals Copper, Cu 1 mg 1.343 3 0.017 0.433 0.381
Minerals Manganese, Mn 1 mg 4.543 3 0.170 1.465 1.288
Minerals Selenium, Se 1 µg 9.4 2 -- 3.0 2.7
Vitamins Vitamin C, total ascorbic acid mg 1.9 -- -- 0.6 0.5
Vitamins Thiamin 1 mg 0.273 3 0.029 0.088 0.077
Vitamins Riboflavin 1 mg 0.153 3 0.003 0.049 0.043
Vitamins Niacin 1 mg 4.987 3 0.179 1.608 1.414
Vitamins Pantothenic acid 1 mg 0.750 1 -- 0.242 0.213
Vitamins Vitamin B-6 1 mg 0.143 3 0.003 0.046 0.041
Vitamins Folate, total µg 58 -- -- 19 16
Vitamins Folic acid µg 0 -- -- 0 0
Vitamins Folate, food µg 58 -- -- 19 16
Vitamins Folate, DFE µg 58 -- -- 19 16
Vitamins Choline, total mg 63.0 -- -- 20.3 17.9
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin A, RAE 1 µg 1 1 -- 0 0
Vitamins Retinol µg 0 -- -- 0 0
Vitamins Carotene, beta 1 µg 9 1 -- 3 3
Vitamins Carotene, alpha 1 µg 1 1 -- 0 0
Vitamins Cryptoxanthin, beta 1 µg 1 1 -- 0 0
Vitamins Vitamin A, IU 1 IU 16 1 -- 5 5
Vitamins Lycopene 1 µg 0 1 -- 0 0
Vitamins Lutein + zeaxanthin 1 µg 74 1 -- 24 21
Vitamins Vitamin E (alpha-tocopherol) 1 mg 2.18 3 0.010 0.70 0.62
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00
Vitamins Tocopherol, beta 1 mg 0.03 3 0.020 0.01 0.01
Vitamins Tocopherol, gamma 1 mg 35.10 3 0.900 11.32 9.95
Vitamins Tocopherol, delta 1 mg 0.44 3 0.040 0.14 0.12
Vitamins Tocotrienol, alpha 1 mg 0.00 3 0.000 0.00 0.00
Vitamins Tocotrienol, beta 1 mg 0.00 3 0.000 0.00 0.00
Vitamins Tocotrienol, gamma 1 mg 0.06 3 0.060 0.02 0.02
Vitamins Tocotrienol, delta 1 mg 0.00 3 0.000 0.00 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0 0.0
Vitamins Vitamin D IU 0 -- -- 0 0
Vitamins Vitamin K (phylloquinone) 1 µg 7.3 3 0.700 2.4 2.1
Lipids Fatty acids, total saturated g 8.659 -- -- 2.793 2.455
Lipids 4:0 1 g 0.000 3 0.000 0.000 0.000
Lipids 6:0 1 g 0.001 3 0.000 0.000 0.000
Lipids 8:0 1 g 0.000 3 0.000 0.000 0.000
Lipids 10:0 1 g 0.003 3 0.000 0.001 0.001
Lipids 12:0 1 g 0.006 3 0.000 0.002 0.002
Lipids 14:0 1 g 0.059 3 0.001 0.019 0.017
Lipids 15:0 1 g 0.008 3 0.000 0.003 0.002
Lipids 16:0 1 g 5.364 3 0.091 1.730 1.521
Lipids 17:0 1 g 0.037 3 0.001 0.012 0.010
Lipids 18:0 1 g 2.869 3 0.064 0.925 0.813
Lipids 20:0 1 g 0.212 3 0.005 0.068 0.060
Lipids 22:0 1 g 0.057 3 0.004 0.018 0.016
Lipids 24:0 1 g 0.044 3 0.000 0.014 0.012
Lipids Fatty acids, total monounsaturated g 16.242 -- -- 5.238 4.605
Lipids 14:1 1 g 0.000 3 0.000 0.000 0.000
Lipids 15:1 1 g 0.000 3 0.000 0.000 0.000
Lipids 16:1 undifferentiated 1 g 0.048 3 0.002 0.015 0.014
Lipids 16:1 c 1 g 0.048 3 0.002 0.015 0.014
Lipids 16:1 t 1 g 0.000 3 0.000 0.000 0.000
Lipids 17:1 1 g 0.000 3 0.000 0.000 0.000
Lipids 18:1 undifferentiated 1 g 16.133 3 0.287 5.203 4.574
Lipids 18:1 c 1 g 16.108 3 0.288 5.195 4.567
Lipids 18:1 t 1 g 0.025 3 0.002 0.008 0.007
Lipids 20:1 1 g 0.056 3 0.000 0.018 0.016
Lipids 22:1 undifferentiated 1 g 0.001 3 0.001 0.000 0.000
Lipids 22:1 c 1 g 0.000 3 0.000 0.000 0.000
Lipids 22:1 t 1 g 0.001 3 0.001 0.000 0.000
Lipids 24:1 c 1 g 0.005 3 0.001 0.002 0.001
Lipids Fatty acids, total polyunsaturated g 20.976 -- -- 6.765 5.947
Lipids 18:2 undifferentiated 1 g 20.710 3 0.695 6.679 5.871
Lipids 18:2 n-6 c,c 1 g 20.667 3 0.692 6.665 5.859
Lipids 18:2 CLAs 1 g 0.004 3 0.000 0.001 0.001
Lipids 18:2 t not further defined 1 g 0.039 3 0.003 0.013 0.011
Lipids 18:3 undifferentiated 1 g 0.120 3 0.002 0.039 0.034
Lipids 18:3 n-3 c,c,c (ALA) 1 g 0.120 3 0.002 0.039 0.034
Lipids 18:3 n-6 c,c,c 1 g 0.000 3 0.000 0.000 0.000
Lipids 18:4 1 g 0.000 3 0.000 0.000 0.000
Lipids 20:2 n-6 c,c 1 g 0.004 3 0.001 0.001 0.001
Lipids 20:3 undifferentiated 1 g 0.000 3 0.000 0.000 0.000
Lipids 20:3 n-6 1 g 0.000 3 0.000 0.000 0.000
Lipids 20:4 undifferentiated 1 g 0.131 3 0.001 0.042 0.037
Lipids 20:5 n-3 (EPA) 1 g 0.000 3 0.000 0.000 0.000
Lipids 22:4 1 g 0.006 3 0.000 0.002 0.002
Lipids 22:5 n-3 (DPA) 1 g 0.000 3 0.000 0.000 0.000
Lipids 22:6 n-3 (DHA) 1 g 0.000 3 0.000 0.000 0.000
Lipids Fatty acids, total trans g 0.064 -- -- 0.021 0.018
Lipids Fatty acids, total trans-monoenoic g 0.026 -- -- 0.008 0.007
Lipids Cholesterol mg 0 -- -- 0 0
Amino Acids Tryptophan 1 g 0.576 -- -- 0.186 0.163
Amino Acids Threonine 1 g 0.998 -- -- 0.322 0.283
Amino Acids Isoleucine 1 g 1.281 -- -- 0.413 0.363
Amino Acids Leucine 1 g 2.419 -- -- 0.780 0.686
Amino Acids Lysine 1 g 1.236 -- -- 0.399 0.350
Amino Acids Methionine 1 g 0.603 -- -- 0.194 0.171
Amino Acids Cystine 1 g 0.332 -- -- 0.107 0.094
Amino Acids Phenylalanine 1 g 1.733 -- -- 0.559 0.491
Amino Acids Tyrosine 1 g 1.093 -- -- 0.352 0.310
Amino Acids Valine 1 g 1.579 -- -- 0.509 0.448
Amino Acids Arginine 1 g 5.353 -- -- 1.726 1.518
Amino Acids Histidine 1 g 0.780 -- -- 0.252 0.221
Amino Acids Alanine 1 g 1.485 -- -- 0.479 0.421
Amino Acids Aspartic acid 1 g 2.960 -- -- 0.955 0.839
Amino Acids Glutamic acid 1 g 6.188 -- -- 1.996 1.754
Amino Acids Glycine 1 g 1.843 -- -- 0.594 0.522
Amino Acids Proline 1 g 1.316 -- -- 0.424 0.373
Amino Acids Serine 1 g 1.673 -- -- 0.540 0.474
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0
Other Caffeine mg 0 -- -- 0 0
Other Theobromine mg 0 -- -- 0 0

Sources of Data

1Nutrient Data Laboratory, ARS, USDA National Food and Nutrient Analysis Program Wave 12a , 2007  Beltsville MD  
Langual Code(s)

  • A0305 SEED OR SEED PRODUCT (US CFR)
  • A1282 1200 NUT AND SEED PRODUCTS (USDA SR)
  • B2091 SQUASH, GOURD OR PUMPKIN
  • C0132 SEED, SKIN REMOVED, GERM PRESENT
  • E0150 WHOLE, NATURAL SHAPE
  • F0001 EXTENT OF HEAT TREATMENT NOT KNOWN
  • G0003 COOKING METHOD NOT APPLICABLE
  • H0138 WATER REMOVED
  • J0116 DEHYDRATED OR DRIED
  • K0003 NO PACKING MEDIUM USED
  • M0001 CONTAINER OR WRAPPING NOT KNOWN
  • N0001 FOOD CONTACT SURFACE NOT KNOWN
  • P0024 HUMAN FOOD, NO AGE SPECIFICATION