United States Department of Agriculture
Agricultural Research Service

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

cup 129 g

oz 28.35 g
Proximates Water g 5.23 6.75 1.48
Proximates Energy kcal 559 721 158
Proximates Protein g 30.23 39.00 8.57
Proximates Total lipid (fat) g 49.05 63.27 13.91
Proximates Carbohydrate, by difference g 10.71 13.82 3.04
Proximates Fiber, total dietary g 6.0 7.7 1.7
Proximates Sugars, total g 1.40 1.81 0.40
Minerals Calcium, Ca mg 46 59 13
Minerals Iron, Fe mg 8.82 11.38 2.50
Minerals Magnesium, Mg mg 592 764 168
Minerals Phosphorus, P mg 1233 1591 350
Minerals Potassium, K mg 809 1044 229
Minerals Sodium, Na mg 7 9 2
Minerals Zinc, Zn mg 7.81 10.07 2.21
Vitamins Vitamin C, total ascorbic acid mg 1.9 2.5 0.5
Vitamins Thiamin mg 0.273 0.352 0.077
Vitamins Riboflavin mg 0.153 0.197 0.043
Vitamins Niacin mg 4.987 6.433 1.414
Vitamins Vitamin B-6 mg 0.143 0.184 0.041
Vitamins Folate, DFE µg 58 75 16
Vitamins Vitamin B-12 µg 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 1 1 0
Vitamins Vitamin A, IU IU 16 21 5
Vitamins Vitamin E (alpha-tocopherol) mg 2.18 2.81 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 9.4 2.1
Lipids Fatty acids, total saturated g 8.659 11.170 2.455
Lipids Fatty acids, total monounsaturated g 16.242 20.952 4.605
Lipids Fatty acids, total polyunsaturated g 20.976 27.059 5.947
Lipids Fatty acids, total trans g 0.064 0.083 0.018
Lipids Cholesterol mg 0 0 0
Other Caffeine mg 0 0 0