Pumpkin seeds, kernels, dried: calories and nutrition facts
Values per 100 g (3.5 oz) of edible portion, according to the USDA.
Summary per 100 g
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (129 g) | % DV* |
|---|---|---|---|
| Calories | 559 cal | 721 cal | 36% |
| Total Fat | 49.1 g | 63.3 g | 81% |
| Saturated Fat | 8.7 g | 11.2 g | 56% |
| Trans Fat | 0.1 g | 0.1 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 7 mg | 9 mg | 0% |
| Total Carbohydrate | 10.7 g | 13.8 g | 5% |
| Dietary Fiber | 6.0 g | 7.7 g | 28% |
| Total Sugars | 1.4 g | 1.8 g | |
| Protein | 30.2 g | 39.0 g | 78% |
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Calcium | 46 mg | 59 mg | 5% |
| Iron | 8.8 mg | 11.4 mg | 63% |
| Potassium | 809 mg | 1,044 mg | 22% |
Full nutrition table
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (129 g) | % DV* |
|---|---|---|---|
| Calories | 559 cal | 721 cal | 36% |
| Energy (kJ) | 2,339 kJ | 3,017 kJ | |
| Water | 5.2 % | 6.7 % |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (129 g) | % DV* |
|---|---|---|---|
| Total Fat | 49.1 g | 63.3 g | 81% |
| Total Carbohydrate | 10.7 g | 13.8 g | 5% |
| Dietary Fiber | 6.0 g | 7.7 g | 28% |
| Total Sugars | 1.4 g | 1.8 g | |
| Protein | 30.2 g | 39.0 g | 78% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (129 g) | % DV* |
|---|---|---|---|
| Saturated Fat | 8.7 g | 11.2 g | 56% |
| Trans Fat | 0.1 g | 0.1 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Monounsaturated Fat | 16.2 g | 21.0 g | |
| Polyunsaturated Fat | 21.0 g | 27.1 g | |
| Butyric acid (4:0) | 0.00 g | 0.00 g | |
| Caproic acid (6:0) | 0.00 g | 0.00 g | |
| Caprylic acid (8:0) | 0.00 g | 0.00 g | |
| Capric acid (10:0) | 0.00 g | 0.00 g | |
| Lauric acid (12:0) | 0.01 g | 0.01 g | |
| Myristic acid (14:0) | 0.06 g | 0.08 g | |
| Palmitic acid (16:0) | 5.36 g | 6.92 g | |
| Stearic acid (18:0) | 2.87 g | 3.70 g | |
| Palmitoleic acid (16:1) | 0.05 g | 0.06 g | |
| Oleic acid (18:1) | 16.13 g | 20.81 g | |
| Gadoleic acid (20:1) | 0.06 g | 0.07 g | |
| Erucic acid (22:1) | 0.00 g | 0.00 g | |
| Linoleic acid (18:2) | 20.71 g | 26.72 g | |
| Linolenic acid (18:3) | 0.12 g | 0.15 g | |
| Stearidonic acid (18:4) | 0.00 g | 0.00 g | |
| Arachidonic acid (20:4) | 0.13 g | 0.17 g | |
| EPA (20:5 n-3) | 0.00 g | 0.00 g | |
| DPA (22:5 n-3) | 0.00 g | 0.00 g | |
| DHA (22:6 n-3) | 0.00 g | 0.00 g |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (129 g) | % DV* |
|---|---|---|---|
| Sodium | 7 mg | 9 mg | 0% |
| Calcium | 46 mg | 59 mg | 5% |
| Iron | 8.8 mg | 11.4 mg | 63% |
| Potassium | 809 mg | 1,044 mg | 22% |
| Magnesium | 592 mg | 764 mg | 182% |
| Phosphorus | 1,233 mg | 1,591 mg | 127% |
| Zinc | 7.8 mg | 10.1 mg | 92% |
| Copper | 1.34 mg | 1.73 mg | 192% |
| Manganese | 4.54 mg | 5.86 mg | 255% |
| Selenium | 9.4 µg | 12.1 µg | 22% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (129 g) | % DV* |
|---|---|---|---|
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Vitamin A (RAE) | 1 µg | 1 µg | 0% |
| Retinol | 0 µg | 0 µg | |
| Vitamin C | 1.9 mg | 2.5 mg | 3% |
| Vitamin E (alpha-tocopherol) | 2.18 mg | 2.81 mg | 19% |
| Vitamin K (phylloquinone) | 7.3 µg | 9.4 µg | 8% |
| Thiamin (vitamin B1) | 0.27 mg | 0.35 mg | 29% |
| Riboflavin (vitamin B2) | 0.15 mg | 0.20 mg | 15% |
| Niacin (vitamin B3) | 5.0 mg | 6.4 mg | 40% |
| Pantothenic acid (vitamin B5) | 0.75 mg | 0.97 mg | 19% |
| Vitamin B6 | 0.14 mg | 0.18 mg | 11% |
| Folate (DFE) | 58 µg | 75 µg | 19% |
| Vitamin B12 | 0.00 µg | 0.00 µg | 0% |
| Choline | 63 mg | 81 mg | 15% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (129 g) | % DV* |
|---|---|---|---|
| Ash | 4.78 g | 6.17 g | |
| Alcohol (ethyl) | 0.0 g | 0.0 g | |
| Caffeine | 0 mg | 0 mg |
*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.
Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.
Averages from analyzed samples and published sources. The food in front of you may vary.
Raw or cooked?
100 g of Pumpkin seeds, kernels, dried and 100 g of Pumpkin and squash seed kernels, roasted, unsalted don't have the same calories, because cooking changes the amount of water. Pick the line that matches the state you weighed the food in.
Pumpkin seeds, kernels, dried: 559 cal. Pumpkin and squash seed kernels, roasted, unsalted: 574 cal. Values per 100 g.
Roasting removes a little water, so roasted nuts and seeds are slightly more concentrated per 100 g. There is no reliable yield factor in the USDA data for this case. Per 100 g: 559 kcal raw and 574 kcal roasted or baked.
Questions about Pumpkin seeds, kernels, dried
How many calories are in Pumpkin seeds, kernels, dried?
Pumpkin seeds, kernels, dried has 559 calories per 100 g (3.5 oz), according to the USDA. In 1 cup (129 g), that is 721 calories.
What is the difference between Pumpkin seeds, kernels, dried and Pumpkin and squash seed kernels, roasted, unsalted?
Pumpkin seeds, kernels, dried has 559 cal per 100 g and Pumpkin and squash seed kernels, roasted, unsalted has 574 cal. The difference comes mostly from water: cooking adds or removes water, so the same weight carries different calories.
Where do the values for Pumpkin seeds, kernels, dried come from?
From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.
Do the values apply to the brand I buy?
Not necessarily. These are averages for generic foods. For packaged products, go by the label.
Similar foods
Data source
USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 170556: “Seeds, pumpkin and squash seed kernels, dried”.
Data version: usdasr2018-b6d8398e.