United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Basic Report:  12016, Seeds, pumpkin and squash seed kernels, roasted, without salt a 
heading Nutrient Unit
Value per 100 g

cup 35.4 g

oz 28.35 g
Proximates Water g 2.03 0.72 0.58
Proximates Energy kcal 574 203 163
Proximates Protein g 29.84 10.56 8.46
Proximates Total lipid (fat) g 49.05 17.36 13.91
Proximates Carbohydrate, by difference g 14.71 5.21 4.17
Proximates Fiber, total dietary g 6.5 2.3 1.8
Proximates Sugars, total g 1.29 0.46 0.37
Minerals Calcium, Ca mg 52 18 15
Minerals Iron, Fe mg 8.07 2.86 2.29
Minerals Magnesium, Mg mg 550 195 156
Minerals Phosphorus, P mg 1174 416 333
Minerals Potassium, K mg 788 279 223
Minerals Sodium, Na mg 18 6 5
Minerals Zinc, Zn mg 7.64 2.70 2.17
Vitamins Vitamin C, total ascorbic acid mg 1.8 0.6 0.5
Vitamins Thiamin mg 0.070 0.025 0.020
Vitamins Riboflavin mg 0.150 0.053 0.043
Vitamins Niacin mg 4.430 1.568 1.256
Vitamins Vitamin B-6 mg 0.100 0.035 0.028
Vitamins Folate, DFE µg 57 20 16
Vitamins Vitamin B-12 µg 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 0 0 0
Vitamins Vitamin A, IU IU 8 3 2
Vitamins Vitamin E (alpha-tocopherol) mg 0.56 0.20 0.16
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0
Vitamins Vitamin K (phylloquinone) µg 4.5 1.6 1.3
Lipids Fatty acids, total saturated g 8.544 3.025 2.422
Lipids Fatty acids, total monounsaturated g 15.734 5.570 4.461
Lipids Fatty acids, total polyunsaturated g 19.856 7.029 5.629
Lipids Fatty acids, total trans g 0.042 0.015 0.012
Lipids Cholesterol mg 0 0 0
Other Caffeine mg 0 0 0

Footnotes
a  Other phytosterols total 248.8 mg/100g; these include delta 5-avenasterol (3.5), sitostanol (3.5), campestanol (.8), and other minor phytosterols (241 mg).