United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  12163, Seeds, pumpkin and squash seeds, whole, roasted, without salt
heading Nutrient Unit
Value per 100 g

cup 64 g

oz (85 seeds) 28.35 g
Proximates Water g 4.50 2.88 1.28
Proximates Energy kcal 446 285 126
Proximates Protein g 18.55 11.87 5.26
Proximates Total lipid (fat) g 19.40 12.42 5.50
Proximates Carbohydrate, by difference g 53.75 34.40 15.24
Proximates Fiber, total dietary g 18.4 11.8 5.2
Minerals Calcium, Ca mg 55 35 16
Minerals Iron, Fe mg 3.31 2.12 0.94
Minerals Magnesium, Mg mg 262 168 74
Minerals Phosphorus, P mg 92 59 26
Minerals Potassium, K mg 919 588 261
Minerals Sodium, Na mg 18 12 5
Minerals Zinc, Zn mg 10.30 6.59 2.92
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 Vitamin B-6 mg 0.037 0.024 0.010
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 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 Fatty acids, total monounsaturated g 6.032 3.860 1.710
Lipids Fatty acids, total polyunsaturated g 8.844 5.660 2.507
Lipids Cholesterol mg 0 0 0