Nutrition for Raw Pumpkin Seeds
Calories, Protein, Vitamins and More
Raw Pumpkin Seeds Nutrition Summary
One cup of raw pumpkin seeds (129 grams or 0.3 lb) contains 721 calories and 39 grams of protein. Raw pumpkin seeds consists of 5% water, 11% carbohydrates, 30% protein, and 49% fat.Raw pumpkin seeds are an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin and niacin. It also contains significant amounts of Vitamin B6, selenium, phosphorus, choline, zinc and copper.
In one cup of raw pumpkin seeds:
- Calories: 721
- Protein: 39 g
- Sugar: 1.8 g
- Dietary fiber: 7.7 g
- Fat: 63.3 g, (Saturated: 11.2 g)
- Sodium: 9 mg
See the Raw Pumpkin Seeds Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Pumpkin and/or squash seeds, hulled, unroasted.
Calories in Raw Pumpkin Seeds
Raw pumpkin seeds have 721 calories per cup or 559 calories for every 100 grams. Most of its calories are from fat and protein.73% of calories in raw pumpkin seeds are from fat, 20% of calories are from protein and 7% of calories are from carbohydrates.
Calories from Carbs
A small portion, or 7% the calories in raw pumpkin seeds are from carbohydrates.
The carbs in raw pumpkin seeds are mostly in the form of dietary fiber and sugar (81% and 19%). An excellent high-fiber food, a single cup of raw pumpkin seeds contains 31% of recommended daily values or 7.7 grams of dietary fiber.
- Dietary fiber: 7.7 g
- Sugar: 1.8 g
Calories from Fat
The majority, or 73% of the calories in Raw Pumpkin Seeds are from fat. Raw pumpkin seeds are high in total fat, with 63.3 grams or 99% of recommended daily values per cup. Most of the fat in raw pumpkin seeds are healthier unsaturated fats but it also contains a high amount of saturated fat, about 60% of recommended daily values.
Raw pumpkin seeds are cholesterol free and trans-fat free.
Raw pumpkin seeds are cholesterol free and trans-fat free.
- Total fat: 63.3 g
- Saturated fat: 11.2 g
- Monounsaturated fat: 21 g
- Polyunsaturated fat: 27.1 g
Omega-3 and Omega-6 in Raw Pumpkin Seeds
Raw pumpkin seeds are a source of healthy omega-3 fatty acids, containing a total of 0.15 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.15 g
Also a good source of omega-6 fatty acids, every cup of raw pumpkin seeds contain a total of 26.9 grams of omega-6. In addition, a large portion of the omega-6 in raw pumpkin seeds come from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 26.72 g
- other omega 6: 0.17 g
Calories Similar to Raw Pumpkin Seeds
Some other nuts or seeds with similar calories to raw pumpkin seeds by weight:- Sesame Seeds: +8 calories
- Cashews: -8 calories
- Hemp Seeds: -8 calories
- Pistachio: +17 calories
Protein in Raw Pumpkin Seeds
An excellent source of protein, a single cup of Raw Pumpkin Seeds contains 78% of recommended daily values or 39 grams of protein.Protein Similar to Raw Pumpkin Seeds
Some other nuts or seeds with similar amounts of protein to raw pumpkin seeds by weight:- Hemp Seeds: +1.7 grams
- Almonds: -12 grams
- Pistachio: -12 grams
- Almond Butter: -12 grams
Vitamins and Minerals in Raw Pumpkin Seeds
An good source of many nutrients, raw pumpkin seeds contain abundant amounts of calcium, iron, magnesium, potassium, thiamin and niacin. In fact, a single cup of raw pumpkin seeds contains 246% of recommended daily values or 763.7 milligrams of magnesium. Also an excellent source of iron, a single cup of raw pumpkin seeds contains 63% of recommended daily values or 11.4 milligrams of iron.Vitamins in raw pumpkin seeds (1 cup):
- Vitamin a: 1.3 ug
- Thiamin: 0.4 mg
- Riboflavin: 0.2 mg
- Niacin: 6.4 mg
- Vitamin b6: 0.2 mg
- Vitamin c: 2.5 mg
- Vitamin e: 2.8 mg
- Folate: 74.8 ug
- Vitamin k: 9.4 ug
- Calcium: 59.3 mg
- Potassium: 1043.6 mg
- Iron: 11.4 mg
- Magnesium: 763.7 mg
- Zinc: 10.1 mg
- Selenium: 12.1 ug
- Phosphorus: 1590.6 mg
- Copper: 1.7 mg
- Choline: 81.3 mg
Similar to Raw Pumpkin Seeds for Magnesium
Here are some other nuts or seeds with similarly abundant amounts of magnesium to raw pumpkin seeds:- Hemp Seeds: +139 MG
- Flaxseeds: -258 MG
- Brazil Nut: -279 MG
- Sesame Seeds: -304 MG
Flavonoids and Carotenoids in Raw Pumpkin Seeds [3]
Raw pumpkin seeds contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one cup of raw pumpkin seeds:
- lutein + zeaxanthin: 95 ug
Raw Pumpkin Seeds Nutrition Chart
|
Raw Pumpkin Seeds:
( -
g )
|
||
|---|---|---|
| calories |
|
KCAL % |
| carbohydrates |
|
G % |
| dietary fiber |
|
G % |
| sugar | G | |
| total fat |
|
G % |
| saturated fat |
|
G % |
| monounsaturated fat | G | |
| polyunsaturated fat | G | |
| protein |
|
G % |
| sodium |
|
MG % |
| Vitamin A |
|
UG % |
| Vitamin C |
|
MG % |
| calcium |
|
MG % |
| iron |
|
MG % |
| magnesium |
|
MG % |
| potassium |
|
MG % |
| thiamin (Vitamin B1) |
|
MG % |
| riboflavin (Vitamin B2) |
|
MG % |
| niacin (Vitamin B3) |
|
MG % |
| Vitamin B6 |
|
MG % |
| folate (Vitamin B9) |
|
UG % |
| Vitamin E |
|
MG % |
| Vitamin K |
|
UG % |
| selenium |
|
UG % |
| phosphorus |
|
MG % |
| choline |
|
MG % |
| zinc |
|
MG % |
| Water | G | |
| copper |
|
MG % |