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Nutritional Facts: Pumpkin Seeds

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 cups (258g)
pumpkin seeds
3 tablespoons (38g)
sugar
2 tablespoons (16g)
cinnamon
1 tablespoon (14g)
olive oil
Total 1 serving
Alanine (g) 3.8 n/a 0.0 0.0 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 0 0
Arginine (g) 13.8 n/a 0.0 0.0 14 3
Ash (g) 12.3 0.0 0.6 0.0 13 3
Aspartic acid (g) 7.6 n/a 0.1 0.0 8 2
Caffeine (mg) 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 118.7 0.4 156.3 0.1 276 69
Calories 1,442.2 146.3 38.5 119.3 1,746 437
Calories (kj) 6,034.6 611.6 161.5 499.4 7,307 1,827
Carbohydrates (g) 27.6 37.8 12.6 0.0 78 19
Cholesterol (mg) 0.0 0.0 0.0 0.0 0 0
Copper (mg) 3.5 0.0 0.1 0.0 4 1
Cystine (g) 0.9 n/a 0.0 0.0 1 0
Dietary Fiber (g) 15.5 0.0 8.3 0.0 24 6
Folate (mcg) 149.6 0.0 0.9 0.0 151 38
Folate, DFE (mcg) 149.6 0.0 0.9 0.0 151 38
Folate, food (mcg) 149.6 0.0 0.9 0.0 151 38
Folic acid (mcg) 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.4 0.0 0.2 n/a 1 0
Galactose (g) 0.0 0.0 0.0 n/a 0 0
Glucose (dextrose) (g) 0.3 0.0 0.2 n/a 0 0
Glutamic acid (g) 16.0 n/a 0.1 0.0 16 4
Glycine (g) 4.8 n/a 0.0 0.0 5 1
Histidine (g) 2.0 n/a 0.0 0.0 2 1
Hydroxyproline n/a n/a 0.0 n/a 0 0
Iron (mg) 22.8 0.0 1.3 0.1 24 6
Isoleucine (g) 3.3 n/a 0.0 0.0 3 1
Lactose (g) 0.0 0.0 0.0 n/a 0 0
Leucine (g) 6.2 n/a 0.0 0.0 6 2
Lysine (g) 3.2 n/a 0.0 0.0 3 1
Magnesium (mg) 1,527.4 0.0 9.4 0.0 1,537 384
Maltose (g) 0.0 0.0 0.0 n/a 0 0
Manganese (mg) 11.7 0.0 2.7 0.0 14 4
Methionine (g) 1.6 n/a 0.0 0.0 2 0
Monounsaturated Fat (g) 41.9 0.0 0.0 9.8 52 13
Niacin (mg) 12.9 0.0 0.2 0.0 13 3
Pantothenic acid (mg) 1.9 0.0 0.1 0.0 2 0
Phenylalanine (g) 4.5 n/a 0.0 0.0 4 1
Phosphorus (mg) 3,181.1 0.0 10.0 0.0 3,191 798
Phytosterols n/a n/a 4.1 29.8 34 8
Polyunsaturated Fat (g) 54.1 0.0 0.0 1.4 56 14
Potassium (mg) 2,087.2 0.8 67.2 0.1 2,155 539
Proline (g) 3.4 n/a 0.1 0.0 3 1
Protein (g) 78.0 0.0 0.6 0.0 79 20
Retinol (mcg) 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.4 0.0 0.0 0.0 0 0
Saturated Fat (g) 22.3 0.0 0.1 1.9 24 6
Selenium (mcg) 24.3 0.2 0.5 0.0 25 6
Serine (g) 4.3 n/a 0.0 0.0 4 1
Sodium (mg) 18.1 0.4 1.6 0.3 20 5
Starch (g) 3.8 n/a n/a n/a 4 1
Sucrose (g) 2.9 37.7 0.0 n/a 41 10
Sugar (g) 3.6 37.7 0.3 0.0 42 10
Theobromine (mg) 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.7 0.0 0.0 0.0 1 0
Threonine (g) 2.6 n/a 0.0 0.0 3 1
Tocopherol, alpha (mg) 5.6 0.0 0.4 1.9 8 2
Tocopherol, beta (mg) 0.1 n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 1.1 n/a 0.0 0.0 1 0
Tocopherol, gamma (mg) 90.6 n/a 1.6 0.1 92 23
Total Fat (g) 126.5 0.0 0.2 13.5 140 35
Trans-monoenoic Fat (g) 0.1 n/a 0.0 n/a 0 0
TransFatty acids (g) 0.2 n/a 0.0 n/a 0 0
Tryptophan (g) 1.5 n/a 0.0 0.0 1 0
Tyrosine (g) 2.8 n/a 0.0 0.0 3 1
Valine (g) 4.1 n/a 0.0 0.0 4 1
Vitamin A, IU (IU) 41.3 0.0 46.0 0.0 87 22
Vitamin A, RAE (mcg) 2.6 0.0 2.3 0.0 5 1
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.4 0.0 0.0 0.0 0 0
Vitamin C (mg) 4.9 0.0 0.6 0.0 5 1
Vitamin D (IU) 0.0 0.0 0.0 0.0 0 0
Water (g) 13.5 0.0 1.7 0.0 15 4
Zinc (mg) 20.1 0.0 0.3 0.0 20 5

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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