United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Full Report (All Nutrients):  12163, Seeds, pumpkin and squash seeds, whole, roasted, without salt
Food Group: Nut and Seed Products
Scientific Name:  Cucurbita spp.
Carbohydrate Factor: 4.07   Fat Factor:8.37   Protein Factor: 3.47   Nitrogen to Protein Conversion Factor: 5.3  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup 64 g

oz (85 seeds) 28.35 g
Proximates Water g 4.50 1 -- 2.88 1.28
Proximates Energy kcal 446 -- -- 285 126
Proximates Energy kJ 1866 -- -- 1194 529
Proximates Protein g 18.55 1 -- 11.87 5.26
Proximates Total lipid (fat) g 19.40 1 -- 12.42 5.50
Proximates Ash g 3.80 1 -- 2.43 1.08
Proximates Carbohydrate, by difference g 53.75 -- -- 34.40 15.24
Proximates Fiber, total dietary 1 g 18.4 1 -- 11.8 5.2
Minerals Calcium, Ca mg 55 1 -- 35 16
Minerals Iron, Fe mg 3.31 1 -- 2.12 0.94
Minerals Magnesium, Mg mg 262 1 -- 168 74
Minerals Phosphorus, P mg 92 1 -- 59 26
Minerals Potassium, K mg 919 1 -- 588 261
Minerals Sodium, Na mg 18 -- -- 12 5
Minerals Zinc, Zn mg 10.30 1 -- 6.59 2.92
Minerals Copper, Cu mg 0.690 1 -- 0.442 0.196
Minerals Manganese, Mn mg 0.496 -- -- 0.317 0.141
Vitamins Vitamin C, total ascorbic acid mg 0.3 -- -- 0.2 0.1
Vitamins Thiamin mg 0.034 -- -- 0.022 0.010
Vitamins Riboflavin mg 0.052 -- -- 0.033 0.015
Vitamins Niacin mg 0.286 -- -- 0.183 0.081
Vitamins Pantothenic acid mg 0.056 -- -- 0.036 0.016
Vitamins Vitamin B-6 mg 0.037 -- -- 0.024 0.010
Vitamins Folate, total µg 9 -- -- 6 3
Vitamins Folic acid µg 0 -- -- 0 0
Vitamins Folate, food µg 9 -- -- 6 3
Vitamins Folate, DFE µg 9 -- -- 6 3
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin A, RAE µg 3 -- -- 2 1
Vitamins Retinol µg 0 -- -- 0 0
Vitamins Vitamin A, IU IU 62 -- -- 40 18
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0 0.0
Vitamins Vitamin D IU 0 -- -- 0 0
Lipids Fatty acids, total saturated g 3.670 -- -- 2.349 1.040
Lipids 12:0 g 0.019 -- -- 0.012 0.005
Lipids 14:0 g 0.022 -- -- 0.014 0.006
Lipids 16:0 g 2.374 -- -- 1.519 0.673
Lipids 18:0 g 1.189 -- -- 0.761 0.337
Lipids Fatty acids, total monounsaturated g 6.032 -- -- 3.860 1.710
Lipids 16:1 undifferentiated g 0.042 -- -- 0.027 0.012
Lipids 18:1 undifferentiated g 5.985 -- -- 3.830 1.697
Lipids Fatty acids, total polyunsaturated g 8.844 -- -- 5.660 2.507
Lipids 18:2 undifferentiated g 8.759 -- -- 5.606 2.483
Lipids 18:3 undifferentiated g 0.077 -- -- 0.049 0.022
Lipids Cholesterol mg 0 -- -- 0 0
Amino Acids Tryptophan g 0.326 12 -- 0.209 0.092
Amino Acids Threonine g 0.683 15 -- 0.437 0.194
Amino Acids Isoleucine g 0.956 15 -- 0.612 0.271
Amino Acids Leucine g 1.572 15 -- 1.006 0.446
Amino Acids Lysine g 1.386 15 -- 0.887 0.393
Amino Acids Methionine g 0.417 14 -- 0.267 0.118
Amino Acids Cystine g 0.228 3 -- 0.146 0.065
Amino Acids Phenylalanine g 0.924 14 -- 0.591 0.262
Amino Acids Tyrosine g 0.770 15 -- 0.493 0.218
Amino Acids Valine g 1.491 14 -- 0.954 0.423
Amino Acids Arginine g 3.049 14 -- 1.951 0.864
Amino Acids Histidine g 0.515 14 -- 0.330 0.146
Amino Acids Alanine g 0.875 5 -- 0.560 0.248
Amino Acids Aspartic acid g 1.873 5 -- 1.199 0.531
Amino Acids Glutamic acid g 3.262 5 -- 2.088 0.925
Amino Acids Glycine g 1.358 6 -- 0.869 0.385
Amino Acids Proline g 0.756 5 -- 0.484 0.214
Amino Acids Serine g 0.868 5 -- 0.556 0.246

Sources of Data

1Nutrient Data Laboratory, ARS, USDA Choline Study, Local pickup VPI, NFNAP , 2006  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
  • C0155 SEED
  • E0150 WHOLE, NATURAL SHAPE
  • F0014 FULLY HEAT-TREATED
  • G0005 BAKED OR ROASTED
  • 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
  • P0078 NO SALT ADDED CLAIM OR USE