Pumpkin Seeds, Unsalted
830 calories per 1 cup, without shell (144 g), from USDA FoodData Central.
Nutrition facts
- Per 1 cup, without shell (144 g)% Daily Value
- Calories830 kcal
- Total Fat71 g91%
- Saturated Fat12 g62%
- Trans Fat—
- Cholesterol0 mg0%
- Sodium25 mg1%
- Total Carbohydrate21 g8%
- Dietary Fiber9 g33%
- Total Sugars2 g
- Added Sugars—
- Protein43 g
- Vitamin D0 mcg0%
- Calcium70 mg6%
- Iron11.6 mg60%
- Potassium1,130 mg25%
- Monounsaturated fat23 g
- Polyunsaturated fat29 g
- Vitamin A0 mcg RAE0%
- Vitamin C3 mg2%
- Vitamin E0.8 mg6%
- Vitamin K6 mcg6%
- Thiamin0.1 mg8%
- Riboflavin0.22 mg15%
- Vitamin B60.14 mg8%
- Folate80 mcg DFE20%
- Vitamin B120 mcg0%
- Phosphorus1,690 mg140%
- Magnesium790 mg190%
- Zinc11 mg100%
- Selenium14 mcg25%
- Copper1.84 mg200%
- Choline90 mg15%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories827 kcal → 830 kcal · nearest 10 kcal
- Total Fat70.6 g → 71 g · nearest 1 g
- Saturated Fat12.3 g → 12 g · nearest 1 g
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium25.9 mg → 25 mg · nearest 5 mg
- Total Carbohydrate21.2 g → 21 g · nearest 1 g
- Dietary Fiber9.36 g → 9 g · nearest 1 g
- Total Sugars1.86 g → 2 g · nearest 1 g
- Protein43 g → 43 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium74.9 mg → 70 mg · nearest 10 mg (FDA guidance)
- Iron11.6 mg → 11.6 mg · nearest 0.1 mg (FDA guidance)
- Potassium1,134.72 mg → 1,130 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
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Get the full FDA labelWhere the calories come from
- Protein21% of calories
- Fat77% of calories
- Carbohydrate10% of calories
Questions about Pumpkin Seeds
How many calories are in Pumpkin Seeds?
Pumpkin Seeds, Unsalted has 830 calories per 1 cup, without shell (144 g) and 570 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Pumpkin Seeds?
Pumpkin Seeds, Unsalted has 43 g of protein per 1 cup, without shell (144 g) and 30 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, Food and Nutrient Database for Dietary Studies (FNDDS), released 2024-10-31, FDC ID 2707581.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
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