The Nutrition In Roasted Pumpkin
Seeds!
Pumpkin seeds are also called pepitas
are a delicious and nutritious snack that are valuable
in making your own trail mix or for adding a crunch to
your favorite salad. They are rich in amino acids and
zinc. They may prove to be valuable in the prevention of
prostate cancer when current studies are complete.
A variety has been developed which produces seeds
without shells, making them more easily available as a
food. The absence of the shell makes the oils in the raw
seeds more vulnerable to oxidation damage if the raw
seeds are stored outside the fruit.
(R.D.)
Seeds, pumpkin and squash seed
kernels, roasted, without salt, 1 oz.
| Nutrient
|
Units
|
1.00 X 1 oz
-------
28.35g
|
| Proximates
|
| Water
|
g
|
2.01
|
| Energy
|
kcal
|
148
|
| Energy
|
kj
|
619
|
| Protein
|
g
|
9.35
|
| Total lipid (fat)
|
g
|
11.94
|
| Ash
|
g
|
1.24
|
| Carbohydrate, by difference
|
g
|
3.81
|
| Fiber, total dietary
|
g
|
1.1
|
| Sugars, total
|
g
|
0.28
|
| Minerals
|
| Calcium, Ca
|
mg
|
12
|
| Iron, Fe
|
mg
|
4.24
|
| Magnesium, Mg
|
mg
|
151
|
| Phosphorus, P
|
mg
|
332
|
| Potassium, K
|
mg
|
229
|
| Sodium, Na
|
mg
|
5
|
| Zinc, Zn
|
mg
|
2.11
|
| Copper, Cu
|
mg
|
0.392
|
| Manganese, Mn
|
mg
|
0.855
|
| Selenium, Se
|
mcg
|
1.6
|
| Vitamins
|
| Vitamin C, total ascorbic acid
|
mg
|
0.5
|
| Thiamin
|
mg
|
0.060
|
| Riboflavin
|
mg
|
0.090
|
| Niacin
|
mg
|
0.494
|
| Pantothenic acid
|
mg
|
0.096
|
| Vitamin B-6
|
mg
|
0.026
|
| Folate, total
|
mcg
|
16
|
| Folic acid
|
mcg
|
0
|
| Folate, food
|
mcg
|
16
|
| Folate, DFE
|
mcg_DFE
|
16
|
| Vitamin B-12
|
mcg
|
0.00
|
| Vitamin B-12, added
|
mcg
|
0.00
|
| Vitamin A, IU
|
IU
|
108
|
| Vitamin A, RAE
|
mcg_RAE
|
5
|
| Retinol
|
mcg
|
0
|
| Vitamin E (alpha-tocopherol)
|
mg
|
0.00
|
| Vitamin E, added
|
mg
|
0.00
|
| Vitamin K (phylloquinone)
|
mcg
|
13.4
|
| Lipids
|
| Fatty acids, total saturated
|
g
|
2.259
|
| 4:0
|
g
|
0.000
|
| 6:0
|
g
|
0.000
|
| 8:0
|
g
|
0.000
|
| 10:0
|
g
|
0.000
|
| 12:0
|
g
|
0.011
|
| 14:0
|
g
|
0.014
|
| 16:0
|
g
|
1.462
|
| 18:0
|
g
|
0.732
|
| Fatty acids, total monounsaturated
|
g
|
3.714
|
| 16:1 undifferentiated
|
g
|
0.026
|
| 18:1 undifferentiated
|
g
|
3.685
|
| 20:1
|
g
|
0.000
|
| 22:1 undifferentiated
|
g
|
0.000
|
| Fatty acids, total polyunsaturated
|
g
|
5.445
|
| 18:2 undifferentiated
|
g
|
5.392
|
| 18:3 undifferentiated
|
g
|
0.047
|
| 18:4
|
g
|
0.000
|
| 20:4 undifferentiated
|
g
|
0.000
|
| 20:5 n-3
|
g
|
0.000
|
| 22:5 n-3
|
g
|
0.000
|
| 22:6 n-3
|
g
|
0.000
|
| Cholesterol
|
mg
|
0
|
| Amino acids
|
| Tryptophan
|
g
|
0.164
|
| Threonine
|
g
|
0.344
|
| Isoleucine
|
g
|
0.481
|
| Leucine
|
g
|
0.792
|
| Lysine
|
g
|
0.698
|
| Methionine
|
g
|
0.210
|
| Cystine
|
g
|
0.115
|
| Phenylalanine
|
g
|
0.466
|
| Tyrosine
|
g
|
0.388
|
| Valine
|
g
|
0.751
|
| Arginine
|
g
|
1.536
|
| Histidine
|
g
|
0.259
|
| Alanine
|
g
|
0.441
|
| Aspartic acid
|
g
|
0.943
|
| Glutamic acid
|
g
|
1.643
|
| Glycine
|
g
|
0.684
|
| Proline
|
g
|
0.381
|
| Serine
|
g
|
0.437
|
| Other
|
| Alcohol, ethyl
|
g
|
0.0
|
| Caffeine
|
mg
|
0
|
| Theobromine
|
mg
|
0
|
| Carotene, beta
|
mcg
|
65
|
| Carotene, alpha
|
mcg
|
0
|
| Cryptoxanthin, beta
|
mcg
|
0
|
| Lycopene
|
mcg
|
0
|
| Lutein + zeaxanthin
|
mcg
|
0
|
USDA National Nutrient Database
for Standard Reference, Release 18 (2005)
|
Smile!