Pumpkin Seeds
160 calories per 1 oz, nfs (28.35 g), from USDA FoodData Central.
Nutrition facts
- Per 1 oz, nfs (28.35 g)% Daily Value
- Calories160 kcal
- Total Fat14 g18%
- Saturated Fat2.5 g12%
- Trans Fat—
- Cholesterol0 mg0%
- Sodium5 mg0%
- Total Carbohydrate4 g2%
- Dietary Fiber2 g7%
- Total Sugars0 g
- Added Sugars—
- Protein8 g
- Vitamin D0 mcg0%
- Calcium10 mg2%
- Iron2.3 mg15%
- Potassium220 mg4%
- Monounsaturated fat4.5 g
- Polyunsaturated fat6 g
- Vitamin A0 mcg RAE0%
- Vitamin C1 mg0%
- Vitamin E0.2 mg2%
- Vitamin K1 mcg2%
- Thiamin0.02 mg2%
- Riboflavin0.04 mg4%
- Vitamin B60.03 mg2%
- Folate15 mcg DFE4%
- Vitamin B120 mcg0%
- Phosphorus330 mg25%
- Magnesium155 mg35%
- Zinc2.2 mg20%
- Selenium3 mcg4%
- Copper0.36 mg40%
- Choline20 mg4%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories163 kcal → 160 kcal · nearest 10 kcal
- Total Fat13.9 g → 14 g · nearest 1 g
- Saturated Fat2.42 g → 2.5 g · nearest 0.5 g
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium5.1 mg → 5 mg · nearest 5 mg
- Total Carbohydrate4.17 g → 4 g · nearest 1 g
- Dietary Fiber1.84 g → 2 g · nearest 1 g
- Total Sugars0.366 g → 0 g · shown as 0
- Protein8.46 g → 8 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium14.7 mg → 10 mg · nearest 10 mg (FDA guidance)
- Iron2.29 mg → 2.3 mg · nearest 0.1 mg (FDA guidance)
- Potassium223 mg → 220 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 has 160 calories per 1 oz, nfs (28.35 g) and 570 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Pumpkin Seeds?
Pumpkin Seeds has 8 g of protein per 1 oz, nfs (28.35 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 2707579.
- 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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