Pumpkin seeds, nutrition data

Nutritional value of 100g of Pumpkin seeds

USDA food database reference:
Seeds, pumpkin and squash seed kernels, dried
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170556/nutrients

Macronutrients:

Calories 559 (kcals)

From carbs 42.84 (kcals) (7.66%)

From fat 441.45 (kcals) (78.97%)

From protein 120.92 (kcals) (21.63%)

Water 5.23 (g)

Cholesterol 0 (mg)

Fats:

Fat 49.05 (g)

Saturated 8.66 (g)

Mono 16.24 (g)

Poly 20.98 (g)

Carbs:

Carbs 10.71 (g)

Of which sugars 1.4 (g)

Protein:

Protein 30.2 (g)

Vitamins:

Vitamin A 1 (mcg)

Retinol 0 (mcg)

Vitamin C 1.9 (mg)

Vitamin D 0 (mcg)

Vitamin E 2.18 (mg)

Vitamin K 7.3 (mcg)

Thiamin (B1) 0.27(mg)

Riboflavin (B2) 0.15 (mg)

Niacin (B3) 4.99 (mg)

Folate 58 (mcg)

Vitamin B6 0.14 (mg)

Vitamin B12 0 (mcg)

Pantothenate (B5) 0.75 (mg)

Minerals:

Calcium 46 (mg)

Iron 8.82 (mg)

Magnesium 592 (mg)

Phosphorus 1233 (mg)

Potassium 809 (mg)

Sodium 7 (mg)

Zinc 7.81 (mg)

Copper 1.34 (mg)

Manganese 4.54 (mg)

Selenium 9.4 (mcg)

Please note that the US Department of Agriculture (USDA) all-foods database is not precise and some numbers don’t add up exactly. It is a good guide rather than a precision tool.