Pumpkin seed kernels Calories and Nutrition Facts
Seeds, pumpkin and squash seed kernels, dried · Nuts and seeds
per 100 g559 kcal
Protein30.2 g
Carbohydrate10.7 g
Fat49 g
Fibre6 g
Sugars1.4 g
Where the calories come fromProtein 20% · Carbohydrate 7% · Fat 73%
Gram calculator
Calories559 kcal
Protein30.2 g
Carbohydrate10.7 g
Fat49 g
Nutrition facts table (100 g)
| Energy | 559 kcal |
|---|---|
| Energy | 2340 kJ |
| Protein | 30.2 g |
|---|---|
| Total fat | 49 g |
| Carbohydrate | 10.7 g |
| Water | 5.23 g |
| Alcohol | 0 g |
| Saturated fat | 8.66 g |
|---|---|
| Monounsaturated fat | 16.2 g |
| Polyunsaturated fat | 21 g |
| Trans fat | 0.06 g |
| Cholesterol | 0 mg |
| Omega-3 EPA | 0 g |
| Omega-3 DHA | 0 g |
| Sugars | 1.4 g |
|---|---|
| Dietary fibre | 6 g |
| Sodium | 7 mg |
|---|---|
| Salt | 0.02 g |
| Calcium | 46 mg |
| Iron | 8.82 mg |
| Magnesium | 592 mg |
| Phosphorus | 1230 mg |
| Potassium | 809 mg |
| Zinc | 7.81 mg |
| Copper | 1.34 mg |
| Manganese | 4.54 mg |
| Selenium | 9.4 µg |
| Vitamin A (RAE) | 1 µg |
|---|---|
| Vitamin C | 1.9 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin E (alpha-tocopherol) | 2.18 mg |
| Vitamin K (phylloquinone) | 7.3 µg |
| Thiamin (B1) | 0.27 mg |
| Riboflavin (B2) | 0.15 mg |
| Niacin (B3) | 4.99 mg |
| Pantothenic acid (B5) | 0.75 mg |
| Vitamin B6 | 0.14 mg |
| Folate (DFE) | 58 µg |
| Vitamin B12 | 0 µg |
| Choline | 63 mg |
| Caffeine | 0 mg |
|---|
Values per serving
| Serving | Grams | kcal | Protein | Carbohydrate | Fat |
|---|---|---|---|---|---|
| cup | 129 | 721 | 39 g | 13.8 g | 63.2 g |
| oz | 28.4 | 158 | 8.56 g | 3.03 g | 13.9 g |
Calories by weight
| Grams | 25 g | 50 g | 100 g | 150 g | 200 g | 250 g |
|---|---|---|---|---|---|---|
| Calories (kcal) | 140 | 280 | 559 | 839 | 1118 | 1398 |
Frequently asked questions
- How many calories are in 100 g of pumpkin seed kernels?
- 100 g of pumpkin seed kernels has 559 kcal (2340 kJ). 50 g is 280 kcal, 150 g is 839 kcal, 200 g is 1118 kcal.
- How much protein, carbohydrate and fat does pumpkin seed kernels have?
- Per 100 g: 30.2 g protein, 10.7 g carbohydrate, 49 g fat; fibre 6 g, sugars 1.4 g.
- How many calories are in a serving of pumpkin seed kernels?
- cup: 129 g, 721 kcal; oz: 28.4 g, 158 kcal.
- How do I get the nutrition facts of pumpkin seed kernels from an API?
- From the ServiceBox Nutrition & Calories API: GET /v1/nutrition/foods/170556. The answer has every nutrient per 100 g and the portions as JSON; /v1/nutrition/calculate totals the calories of a recipe. The free tier allows 10 requests a day.
Get this data through the API
Every food's full nutrition facts, servings and the recipe calorie calculator are in the ServiceBox Nutrition & Calories API. The free tier allows 10 requests a day.
curl https://api.servicebox.io/v1/nutrition/foods/170556 \ -H "Authorization: Bearer $SERVICEBOX_API_KEY"