Pumpkin Seeds
USDA composition for pumpkin seeds, and what a Nutrition Facts panel would print at the serving you choose — rounded by the FDA’s own declaration rules.
Switch to 100 g to see the raw published values with no rounding applied.
| Nutrient | ||||
|---|---|---|---|---|
| Calories | 162.729 kcal | 160 kcal | — | |
| Total Fat | 13.8915 g | 14 g | 18% | |
| Saturated Fat | 2.42109 g | 2.5 g | 12% | |
| Trans Fat | not reported | — | — | — |
| Cholesterol | 0 mg | 0 mg | 0% | |
| Sodium | 5.103 mg | 5 mg | 0% | |
| Total Carbohydrate | 4.16745 g | 4 g | 2% | |
| Dietary Fiber | 1.84275 g | 2 g | 7% | |
| Total Sugars | 0.365715 g | 0 g | — | |
| Added Sugars | not reported | — | — | — |
| Protein | 8.4483 g | 8 g | 17% | |
| Vitamin D | 0 mcg | 0 mcg | 0% | |
| Calcium | 14.742 mg | 10 mg | 2% | |
| Iron | 2.287845 mg | 2.3 mg | 15% | |
| Potassium | 223.398 mg | 220 mg | 4% |
Label declares applies the rounding rules in 21 CFR 101.9(c) to the measured amount at this serving. Select any rounding rule for the band and its citation; select a column heading to hide that column.
Showing 1 oz, NFS, 28.35 grams. 160 calories.
Insights
Every figure below has a formula — select any heading to see it. These are properties of the ingredient, so they do not move with serving size: 77% of pumpkin seeds’ calories come from fat whether you weigh out 1 oz, in shell, yields or 1 cup, without shell.
Where every number on this page came from
Three versioned inputs. If any changes, the page is rebuilt and the build id below changes with it.
Formulating with pumpkin seeds?
Drop this ingredient into a recipe and BetterMenu builds the whole panel — every nutrient, every rounding rule, versioned.
Daily Values shown are for adults and children 4 years and older. This page reports published composition data for a reference food — it is not an analysis of your formulation, and it is not a substitute for one.
For informational purposes only; verify against 21 CFR 101.9.