United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Full Report (All Nutrients):  12516, Seeds, pumpkin and squash seed kernels, roasted, with salt added a 
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  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup 118 g

oz 28.35 g
Proximates Water 1 g 2.03 1 -- 2.40 0.58
Proximates Energy kcal 574 -- -- 677 163
Proximates Energy kJ 2401 -- -- 2833 681
Proximates Protein 1 g 29.84 1 -- 35.21 8.46
Proximates Total lipid (fat) 1 g 49.05 1 -- 57.88 13.91
Proximates Ash g 4.37 1 -- 5.16 1.24
Proximates Carbohydrate, by difference g 14.71 -- -- 17.36 4.17
Proximates Fiber, total dietary 1 g 6.5 1 -- 7.7 1.8
Proximates Sugars, total 1 g 1.29 1 -- 1.52 0.37
Proximates Sucrose 1 g 1.14 1 -- 1.35 0.32
Proximates Glucose (dextrose) 1 g 0.07 1 -- 0.08 0.02
Proximates Fructose 1 g 0.07 1 -- 0.08 0.02
Proximates Lactose 1 g 0.00 1 -- 0.00 0.00
Proximates Maltose 1 g 0.00 1 -- 0.00 0.00
Proximates Galactose 1 g 0.00 1 -- 0.00 0.00
Proximates Starch 1 g 0.74 1 -- 0.87 0.21
Minerals Calcium, Ca 1, 2 mg 52 2 -- 61 15
Minerals Iron, Fe 1, 2 mg 8.07 2 -- 9.52 2.29
Minerals Magnesium, Mg 1, 2 mg 550 2 -- 649 156
Minerals Phosphorus, P 1, 2 mg 1174 2 -- 1385 333
Minerals Potassium, K 1, 2 mg 788 2 -- 930 223
Minerals Sodium, Na b 2 mg 256 1 -- 302 73
Minerals Zinc, Zn 1, 2 mg 7.64 2 -- 9.02 2.17
Minerals Copper, Cu 1, 2 mg 1.275 2 -- 1.504 0.361
Minerals Manganese, Mn 1, 2 mg 4.490 2 -- 5.298 1.273
Minerals Selenium, Se µg 9.4 -- -- 11.1 2.7
Vitamins Vitamin C, total ascorbic acid mg 1.8 -- -- 2.1 0.5
Vitamins Thiamin 1 mg 0.070 1 -- 0.083 0.020
Vitamins Riboflavin 1 mg 0.150 1 -- 0.177 0.043
Vitamins Niacin 1 mg 4.430 1 -- 5.227 1.256
Vitamins Pantothenic acid 1 mg 0.570 1 -- 0.673 0.162
Vitamins Vitamin B-6 1 mg 0.100 1 -- 0.118 0.028
Vitamins Folate, total µg 57 -- -- 67 16
Vitamins Folic acid µg 0 -- -- 0 0
Vitamins Folate, food µg 57 -- -- 67 16
Vitamins Folate, DFE µg 57 -- -- 67 16
Vitamins Choline, total 3 mg 63.0 -- -- 74.3 17.9
Vitamins Betaine 3 mg 1.5 1 -- 1.8 0.4
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 0 1 -- 0 0
Vitamins Retinol µg 0 -- -- 0 0
Vitamins Carotene, beta 1 µg 5 1 -- 6 1
Vitamins Carotene, alpha 1 µg 1 1 -- 1 0
Vitamins Cryptoxanthin, beta 1 µg 0 1 -- 0 0
Vitamins Vitamin A, IU 1 IU 8 1 -- 9 2
Vitamins Lycopene 1 µg 0 1 -- 0 0
Vitamins Lutein + zeaxanthin 1 µg 30 1 -- 35 9
Vitamins Vitamin E (alpha-tocopherol) 1 mg 0.56 1 -- 0.66 0.16
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00
Vitamins Tocopherol, beta 1 mg 0.09 1 -- 0.11 0.03
Vitamins Tocopherol, gamma 1 mg 12.73 1 -- 15.02 3.61
Vitamins Tocopherol, delta 1 mg 0.28 1 -- 0.33 0.08
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 4.5 1 -- 5.3 1.3
Lipids Fatty acids, total saturated g 8.544 -- -- 10.082 2.422
Lipids 4:0 1 g 0.000 1 -- 0.000 0.000
Lipids 6:0 1 g 0.007 1 -- 0.008 0.002
Lipids 8:0 1 g 0.002 1 -- 0.002 0.001
Lipids 10:0 1 g 0.002 1 -- 0.002 0.001
Lipids 12:0 1 g 0.006 1 -- 0.007 0.002
Lipids 14:0 1 g 0.058 1 -- 0.068 0.016
Lipids 15:0 1 g 0.008 1 -- 0.009 0.002
Lipids 16:0 1 g 5.191 1 -- 6.125 1.472
Lipids 17:0 1 g 0.038 1 -- 0.045 0.011
Lipids 18:0 1 g 2.913 1 -- 3.437 0.826
Lipids 20:0 1 g 0.216 1 -- 0.255 0.061
Lipids 22:0 1 g 0.060 1 -- 0.071 0.017
Lipids 24:0 1 g 0.043 1 -- 0.051 0.012
Lipids Fatty acids, total monounsaturated g 15.734 -- -- 18.566 4.461
Lipids 14:1 1 g 0.000 1 -- 0.000 0.000
Lipids 15:1 1 g 0.000 1 -- 0.000 0.000
Lipids 16:1 undifferentiated 1 g 0.044 -- -- 0.052 0.012
Lipids 16:1 c 1 g 0.044 1 -- 0.052 0.012
Lipids 16:1 t 1 g 0.000 1 -- 0.000 0.000
Lipids 17:1 1 g 0.000 1 -- 0.000 0.000
Lipids 18:1 undifferentiated 1 g 15.626 -- -- 18.439 4.430
Lipids 18:1 c 1 g 15.611 1 -- 18.421 4.426
Lipids 18:1 t 1 g 0.015 1 -- 0.018 0.004
Lipids 20:1 1 g 0.053 1 -- 0.063 0.015
Lipids 22:1 undifferentiated 1 g 0.001 -- -- 0.001 0.000
Lipids 22:1 c 1 g 0.000 1 -- 0.000 0.000
Lipids 22:1 t 1 g 0.001 1 -- 0.001 0.000
Lipids 24:1 c 1 g 0.010 1 -- 0.012 0.003
Lipids Fatty acids, total polyunsaturated g 19.856 -- -- 23.430 5.629
Lipids 18:2 undifferentiated 1 g 19.590 -- -- 23.116 5.554
Lipids 18:2 n-6 c,c 1 g 19.559 1 -- 23.080 5.545
Lipids 18:2 CLAs 1 g 0.005 1 -- 0.006 0.001
Lipids 18:2 t not further defined 1 g 0.026 1 -- 0.031 0.007
Lipids 18:3 undifferentiated 1 g 0.111 -- -- 0.131 0.031
Lipids 18:3 n-3 c,c,c (ALA) 1 g 0.111 1 -- 0.131 0.031
Lipids 18:3 n-6 c,c,c 1 g 0.000 1 -- 0.000 0.000
Lipids 18:4 1 g 0.000 1 -- 0.000 0.000
Lipids 20:2 n-6 c,c 1 g 0.012 1 -- 0.014 0.003
Lipids 20:3 undifferentiated 1 g 0.000 -- -- 0.000 0.000
Lipids 20:3 n-6 1 g 0.000 1 -- 0.000 0.000
Lipids 20:4 undifferentiated 1 g 0.123 1 -- 0.145 0.035
Lipids 20:5 n-3 (EPA) 1 g 0.000 1 -- 0.000 0.000
Lipids 22:4 1 g 0.005 1 -- 0.006 0.001
Lipids 22:5 n-3 (DPA) 1 g 0.000 1 -- 0.000 0.000
Lipids 22:6 n-3 (DHA) 1 g 0.000 1 -- 0.000 0.000
Lipids Fatty acids, total trans g 0.042 -- -- 0.050 0.012
Lipids Fatty acids, total trans-monoenoic g 0.016 -- -- 0.019 0.005
Lipids Cholesterol mg 0 -- -- 0 0
Lipids Stigmasterol 4 mg 0 1 -- 0 0
Lipids Campesterol 4 mg 3 1 -- 4 1
Lipids Beta-sitosterol 4 mg 13 1 -- 15 4
Amino Acids Tryptophan 1 g 0.569 -- -- 0.671 0.161
Amino Acids Threonine 1 g 0.985 -- -- 1.162 0.279
Amino Acids Isoleucine 1 g 1.265 -- -- 1.493 0.359
Amino Acids Leucine 1 g 2.388 -- -- 2.818 0.677
Amino Acids Lysine 1 g 1.220 -- -- 1.440 0.346
Amino Acids Methionine 1 g 0.595 -- -- 0.702 0.169
Amino Acids Cystine 1 g 0.327 -- -- 0.386 0.093
Amino Acids Phenylalanine 1 g 1.711 -- -- 2.019 0.485
Amino Acids Tyrosine 1 g 1.079 -- -- 1.273 0.306
Amino Acids Valine 1 g 1.559 -- -- 1.840 0.442
Amino Acids Arginine 1 g 5.284 -- -- 6.235 1.498
Amino Acids Histidine 1 g 0.770 -- -- 0.909 0.218
Amino Acids Alanine 1 g 1.466 -- -- 1.730 0.416
Amino Acids Aspartic acid 1 g 2.922 -- -- 3.448 0.828
Amino Acids Glutamic acid 1 g 6.108 -- -- 7.207 1.732
Amino Acids Glycine 1 g 1.819 -- -- 2.146 0.516
Amino Acids Proline 1 g 1.299 -- -- 1.533 0.368
Amino Acids Serine 1 g 1.652 -- -- 1.949 0.468
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  
2Nutrient Data Laboratory, ARS, USDA National Food and Nutrient Anlaysis Program Wave 13a , 2008  Beltsville MD  
3Nutrient Data Laboratory, ARS, USDA Choline Study, Local pickup VPI, NFNAP , 2006  Beltsville MD  
4K.M. Phillips, D.M. Ruggio, M. Ashraf-Khorassani Phytosterol composition of nuts and seeds commonly consumed in the United States , 2005 Journal of Agricultural and Food Chemistry 53   pp.9436-9445

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).
b  Sodium level varies by brand, depending on the amount of salt added.