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Pumpkin and squash seed kernels, dried

(pepitas)

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Nutrition information for Pumpkin and squash seed kernels, dried also known as pepitas

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 1 cup (138g).

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 1 cup (138g)

Amount Per Serving

 

Calories  747

Calories from Fat  569
 
% Daily Value*

Total Fat  63.27 g

97%
Saturated Fat  11.970 g
60%
Trans Fat
 

Cholesterol   0 mg

0%

Sodium   25 mg

1%

Potassium   1114 mg

32%

Total Carbohydrate   24.58 g

8%
Dietary Fiber   5.4 g
22%
Sugars   1.38 g
 

Protein   33.87 g

68%

Vitamin A   524 IU

10%

Vitamin C   2.6 mg

4%

Calcium   59 mg

6%

Iron   20.66 mg

115%
* Based on a 2000 calorie diet
% Daily Value for Pumpkin and squash seed kernels, dried 1 cup (138g)

Complete Nutrition for 1 cup (138g)

Alanine 1.598 gAlcohol, ethyl 0.0 gArginine 5.566 gAsh 6.73 gAspartic acid 3.418 gCaffeine 0 mgCalcium, Ca 59 mgCarbohydrate, by difference 24.58 gCarotene, alpha 0 mcgCarotene, beta 315 mcgCholesterol 0 mgCholine, total 86.9 mgCopper, Cu 1.914 mgCryptoxanthin, beta 0 mcgCystine 0.415 gEnergy 747 kcalEnergy 3124 kjFatty acids, total monounsaturated 19.676 gFatty acids, total polyunsaturated 28.848 gFatty acids, total saturated 11.970 gFiber, total dietary 5.4 gFolate, DFE 80 mcg_DFEFolate, food 80 mcgFolate, total 80 mcgFolic acid 0 mcgGlutamic acid 5.955 gGlycine 2.478 gHistidine 0.940 gIron, Fe 20.66 mgIsoleucine 1.744 gLeucine 2.869 gLutein + zeaxanthin 0 mcgLycopene 0 mcgLysine 2.530 gMagnesium, Mg 738 mgManganese, Mn 4.169 mgMethionine 0.760 gNiacin 2.408 mgPantothenic acid 0.468 mgPhenylalanine 1.686 gPhosphorus, P 1620 mgPotassium, K 1114 mgProline 1.380 gProtein 33.87 gRetinol 0 mcgRiboflavin 0.442 mgSelenium, Se 7.7 mcgSerine 1.584 gSodium, Na 25 mgSugars, total 1.38 gTheobromine 0 mgThiamin 0.290 mgThreonine 1.246 gTocopherol, gamma 26.32 mgTotal lipid (fat) 63.27 gTryptophan 0.595 gTyrosine 1.406 gValine 2.721 gVitamin A, IU 524 IUVitamin A, RAE 26 mcg_RAEVitamin B-12 0.00 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.309 mgVitamin C, total ascorbic acid 2.6 mgVitamin E (alpha-tocopherol) 0.00 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 70.9 mcgWater 9.55 gZinc, Zn 10.29 mg10:0 0.000 g12:0 0.061 g14:0 0.072 g16:0 7.745 g16:1 undifferentiated 0.137 g18:0 3.879 g18:1 undifferentiated 19.521 g18:2 undifferentiated 28.569 g18:3 undifferentiated 0.250 g18:4 0.000 g20:1 0.000 g20:4 undifferentiated 0.000 g20:5 n-3 0.000 g22:1 undifferentiated 0.000 g22:5 n-3 0.000 g22:6 n-3 0.000 g4:0 0.000 g6:0 0.000 g8:0 0.000 g

Nutrition information for Pumpkin and squash seed kernels, dried also known as pepitas

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 1 oz hulled (142 seeds) (28.35g).

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 1 oz hulled (142 seeds) (28.35g)

Amount Per Serving

 

Calories  153

Calories from Fat  117
 
% Daily Value*

Total Fat  13.00 g

20%
Saturated Fat  2.459 g
12%
Trans Fat
 

Cholesterol   0 mg

0%

Sodium   5 mg

0%

Potassium   229 mg

7%

Total Carbohydrate   5.05 g

2%
Dietary Fiber   1.1 g
4%
Sugars   0.28 g
 

Protein   6.96 g

14%

Vitamin A   108 IU

2%

Vitamin C   0.5 mg

1%

Calcium   12 mg

1%

Iron   4.24 mg

24%
* Based on a 2000 calorie diet
% Daily Value for Pumpkin and squash seed kernels, dried 1 oz hulled (142 seeds) (28.35g)

Complete Nutrition for 1 oz hulled (142 seeds) (28.35g)

Alanine 0.328 gAlcohol, ethyl 0.0 gArginine 1.143 gAsh 1.38 gAspartic acid 0.702 gCaffeine 0 mgCalcium, Ca 12 mgCarbohydrate, by difference 5.05 gCarotene, alpha 0 mcgCarotene, beta 65 mcgCholesterol 0 mgCholine, total 17.9 mgCopper, Cu 0.393 mgCryptoxanthin, beta 0 mcgCystine 0.085 gEnergy 153 kcalEnergy 642 kjFatty acids, total monounsaturated 4.042 gFatty acids, total polyunsaturated 5.926 gFatty acids, total saturated 2.459 gFiber, total dietary 1.1 gFolate, DFE 16 mcg_DFEFolate, food 16 mcgFolate, total 16 mcgFolic acid 0 mcgGlutamic acid 1.223 gGlycine 0.509 gHistidine 0.193 gIron, Fe 4.24 mgIsoleucine 0.358 gLeucine 0.589 gLutein + zeaxanthin 0 mcgLycopene 0 mcgLysine 0.520 gMagnesium, Mg 152 mgManganese, Mn 0.856 mgMethionine 0.156 gNiacin 0.495 mgPantothenic acid 0.096 mgPhenylalanine 0.346 gPhosphorus, P 333 mgPotassium, K 229 mgProline 0.284 gProtein 6.96 gRetinol 0 mcgRiboflavin 0.091 mgSelenium, Se 1.6 mcgSerine 0.325 gSodium, Na 5 mgSugars, total 0.28 gTheobromine 0 mgThiamin 0.060 mgThreonine 0.256 gTocopherol, gamma 5.41 mgTotal lipid (fat) 13.00 gTryptophan 0.122 gTyrosine 0.289 gValine 0.559 gVitamin A, IU 108 IUVitamin A, RAE 5 mcg_RAEVitamin B-12 0.00 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.064 mgVitamin C, total ascorbic acid 0.5 mgVitamin E (alpha-tocopherol) 0.00 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 14.6 mcgWater 1.96 gZinc, Zn 2.11 mg10:0 0.000 g12:0 0.012 g14:0 0.015 g16:0 1.591 g16:1 undifferentiated 0.028 g18:0 0.797 g18:1 undifferentiated 4.010 g18:2 undifferentiated 5.869 g18:3 undifferentiated 0.051 g18:4 0.000 g20:1 0.000 g20:4 undifferentiated 0.000 g20:5 n-3 0.000 g22:1 undifferentiated 0.000 g22:5 n-3 0.000 g22:6 n-3 0.000 g4:0 0.000 g6:0 0.000 g8:0 0.000 g

Nutrition information for Pumpkin and squash seed kernels, dried also known as pepitas

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 100 grams .

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 100 grams

Amount Per Serving

 

Calories  541

Calories from Fat  413
 
% Daily Value*

Total Fat  45.85 g

71%
Saturated Fat  8.674 g
43%
Trans Fat
 

Cholesterol   0 mg

0%

Sodium   18 mg

1%

Potassium   807 mg

23%

Total Carbohydrate   17.81 g

6%
Dietary Fiber   3.9 g
16%
Sugars   1.00 g
 

Protein   24.54 g

49%

Vitamin A   380 IU

8%

Vitamin C   1.9 mg

3%

Calcium   43 mg

4%

Iron   14.97 mg

83%
* Based on a 2000 calorie diet
% Daily Value for Pumpkin and squash seed kernels, dried 100 grams

Complete Nutrition for 100 grams

Alanine 1.158 gAlcohol, ethyl 0.0 gArginine 4.033 gAsh 4.88 gAspartic acid 2.477 gCaffeine 0 mgCalcium, Ca 43 mgCarbohydrate, by difference 17.81 gCarotene, alpha 0 mcgCarotene, beta 228 mcgCholesterol 0 mgCholine, total 63.0 mgCopper, Cu 1.387 mgCryptoxanthin, beta 0 mcgCystine 0.301 gEnergy 541 kcalEnergy 2264 kjFatty acids, total monounsaturated 14.258 gFatty acids, total polyunsaturated 20.904 gFatty acids, total saturated 8.674 gFiber, total dietary 3.9 gFolate, DFE 58 mcg_DFEFolate, food 58 mcgFolate, total 58 mcgFolic acid 0 mcgGlutamic acid 4.315 gGlycine 1.796 gHistidine 0.681 gIron, Fe 14.97 mgIsoleucine 1.264 gLeucine 2.079 gLutein + zeaxanthin 0 mcgLycopene 0 mcgLysine 1.833 gMagnesium, Mg 535 mgManganese, Mn 3.021 mgMethionine 0.551 gNiacin 1.745 mgPantothenic acid 0.339 mgPhenylalanine 1.222 gPhosphorus, P 1174 mgPotassium, K 807 mgProline 1.000 gProtein 24.54 gRetinol 0 mcgRiboflavin 0.320 mgSelenium, Se 5.6 mcgSerine 1.148 gSodium, Na 18 mgSugars, total 1.00 gTheobromine 0 mgThiamin 0.210 mgThreonine 0.903 gTocopherol, gamma 19.07 mgTotal lipid (fat) 45.85 gTryptophan 0.431 gTyrosine 1.019 gValine 1.972 gVitamin A, IU 380 IUVitamin A, RAE 19 mcg_RAEVitamin B-12 0.00 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.224 mgVitamin C, total ascorbic acid 1.9 mgVitamin E (alpha-tocopherol) 0.00 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 51.4 mcgWater 6.92 gZinc, Zn 7.46 mg10:0 0.000 g12:0 0.044 g14:0 0.052 g16:0 5.612 g16:1 undifferentiated 0.099 g18:0 2.811 g18:1 undifferentiated 14.146 g18:2 undifferentiated 20.702 g18:3 undifferentiated 0.181 g18:4 0.000 g20:1 0.000 g20:4 undifferentiated 0.000 g20:5 n-3 0.000 g22:1 undifferentiated 0.000 g22:5 n-3 0.000 g22:6 n-3 0.000 g4:0 0.000 g6:0 0.000 g8:0 0.000 g
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