Welcome to the nutritional density value in 5 different types of pumpkin seeds, ranging from 16 to 15 (out of a maximum of 100) per 100 Calories (kCal). The basic amount from the general description of pumpkin seeds is Seeds, pumpkin and squash seed kernels, dried. The nutritional density score (out of 100) or nutritional value of Seeds, pumpkin and squash seed kernels, dried is 16.

Top three pumpkin seeds products high in nutritional value

Below is a summary list for the top three pumpkin seeds items ranked by the amount or level of nutritional value in 100g. At the bottom of the page is the full list for the 5 different types of pumpkin seeds based on the content in different servings in grams and oz (and other serving sizes).

1. Seeds, pumpkin and squash seed kernels, roasted, with salt added : 16/100
2. Seeds, pumpkin and squash seed kernels, dried : 16/100
3. Seeds, pumpkin and squash seed kernels, roasted, without salt : 16/100

Following on from the three top pumpkin seeds items or products containing nutritional value we have a more comprehensive break down of Seeds, pumpkin and squash seed kernels, dried, and the highest item containing nutritional value which is Seeds, pumpkin and squash seed kernels, roasted, with salt added. Furthermore we provide a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on pumpkin seeds. Our aim is to provide a comprehensive analysis of the nutritional value content in pumpkin seeds.

Nutritional Density Values

The list at thee bottom of the page gives the total nutritional score in the 5 items from the general description 'pumpkin seeds' each of which show the nutritional amounts as well as Calories, Protein, Fat, Carbohydrate, Fiber and Sugar. The top 5 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

pumpkin seeds nutritional value per 100g

For a serving per 100g, in a diet, the amount of Calories is 559 kcal (28% RDA), the amount of Protein is 30.23 g (54% RDA), the amount of Fat is 49.05 g (75% RDA), the amount of Carbohydrate is 10.71 g (8% RDA), the amount of Fiber is 6 g (24% RDA) and the amount of Sugar is 1.4 g (2% RDA). The nutritional value amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

nutritional value and nutrition facts in pumpkin seeds per 100g

For the food Seeds, pumpkin and squash seed kernels, dried the typical serving size is 1 cup (or 129 g). In terms of the gram weight and total content for this serving the Calories content is 721.11 kcal, the Protein content is 39 g, the Fat content is 63.27 g, the Carbohydrate content is 13.82 g, the Fiber content is 7.74 g and the Sugar content is 1.81 g. nutritional value and nutritional content in pumpkin seeds

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 135.3 (kcal).The number of calories from Fat is 529.6 (kcal).The total calories from carbohydrate is 56.2 (kcal).nutritional value, calories and nutritional content in pumpkin seeds

This list of 5 types of pumpkin seeds, is brought to you by www.dietandfitnesstoday.com and ranges from Seeds, pumpkin and squash seed kernels, roasted, with salt added through to Seeds, pumpkin and squash seeds, whole, roasted, with salt added where all food items are ranked by the nutritional value. The nutritional content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question what is the nutritional value of pumpkin seeds.

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Average Content for pumpkin seeds

The average (or more correctly the arithmetic mean) amount of nutritional value contained in 100 Calories of pumpkin seeds, based on the list below of 5 different items under the general description of pumpkin seeds, is 15.80 /100 of nutritional value. The averages for the different nutrients are as follows; the average amount of Calories is 519.80 kcal, the average amount of Protein is 25.40 g, the average amount of Fat is 37.19 g, the average amount of Carbohydrate is 29.53 g, the average amount of Fiber is 11.16 g and the average amount of Sugar is 0.80 g.

Median Amount

The median nutritional nutritional value value is found in Seeds, pumpkin and squash seed kernels, roasted, without salt which in 100 Calories contains 16 /100 of nutritional value. For this serving the amount of Calories is 574 kcal, the amount of Protein is 29.84 g, the amount of Fat is 49.05 g, the amount of Carbohydrate is 14.71 g, the amount of Fiber is 6.5 g and the amount of Sugar is 1.29 g.

Highest Nutritional Density Content

Using the list below for the 5 different pumpkin seeds nutrition entries in our database, the highest amount of nutritional value is found in Seeds, pumpkin and squash seed kernels, roasted, with salt added which has a nutritional value of 16. For a 100g serving the Calories content is 574 kcal, the Protein content is 29.84 g, the Fat content is 49.05 g, the Carbohydrate content is 14.71 g, the Fiber content is 6.5 g, the Sugar content is 1.29 g.

The lowest nutritional value is in Seeds, pumpkin and squash seeds, whole, roasted, with salt added which has a value of 15 /100 of nutritional value. For a 100g serving the amount of Calories is 446 kcal, the amount of Protein is 18.55 g, the amount of Fat is 19.4 g, the amount of Carbohydrate is 53.75 g, the amount of Fiber is 18.4 g, the amount of Sugar is 1.29 g.

The difference between the highest and lowest values gives a nutritional value range of 1. The range for the other nutrients are as follows; 128 kcal for Calories, 11.29 g for Protein, 29.65 g for Fat, 39.04 g for Carbohydrate, 11.9 g for Fiber, 0 g for Sugar.

Nutritional Scores per Typical Serving

For a typical serving of 1 cup (or 129 g) for Seeds, pumpkin and squash seed kernels, dried the Calories content is 721.11 kcal, the Protein content is 39 g, the Fat content is 63.27 g, the Carbohydrate content is 13.82 g, the Fiber content is 7.74 g and the Sugar content is 1.81 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing nutritional value which can be scaled for different servings and quantities.


List of Nutritional Values for Pumpkin seeds

1. Seeds, pumpkin and squash seed kernels, roasted, with salt added - nutritional score 16 / 100
  
Fiber
(%RDA)
Sugar
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  For a 100g serving :
6.5 g (26%)1.29 g (1%)574 kcal (29%)14.71 g (11%)49.05 g (75%)29.84 g (53%)
  Typical Serving size of 1 cup (or 118g):
   7.67 g (31%) 1.52 g (2%) 677.32 kcal (34%) 17.36 g (13%) 57.88 g (89%) 35.21 g (63%)
  Other serving sizes 1 oz (or 28.35g):
   1.84 g (7%) 0.37 g (0%) 162.73 kcal (8%) 4.17 g (3%) 13.91 g (21%) 8.46 g (15%)
2. Seeds, pumpkin and squash seed kernels, dried - nutritional score 16 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
6 g (24%)1.4 g (2%)559 kcal (28%)10.71 g (8%)49.05 g (75%)30.23 g (54%)
  Typical Serving size of 1 cup (or 129g):
   7.74 g (31%) 1.81 g (2%) 721.11 kcal (36%) 13.82 g (11%) 63.27 g (97%) 39 g (70%)
  Other serving sizes 1 oz (or 28.35g):
   1.7 g (7%) 0.4 g (0%) 158.48 kcal (8%) 3.04 g (2%) 13.91 g (21%) 8.57 g (15%)
3. Seeds, pumpkin and squash seed kernels, roasted, without salt - nutritional score 16 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
6.5 g (26%)1.29 g (1%)574 kcal (29%)14.71 g (11%)49.05 g (75%)29.84 g (53%)
  Typical Serving size of 1 cup (or 118g):
   7.67 g (31%) 1.52 g (2%) 677.32 kcal (34%) 17.36 g (13%) 57.88 g (89%) 35.21 g (63%)
  Other serving sizes 1 oz (or 28.35g):
   1.84 g (7%) 0.37 g (0%) 162.73 kcal (8%) 4.17 g (3%) 13.91 g (21%) 8.46 g (15%)
4. Seeds, pumpkin and squash seeds, whole, roasted, without salt - nutritional score 16 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
18.4 g (74%)446 kcal (22%)53.75 g (41%)19.4 g (30%)18.55 g (33%)
  Typical Serving size of 1 cup (or 64g):
   11.78 g (47%) 285.44 kcal (14%) 34.4 g (26%) 12.42 g (19%) 11.87 g (21%)
  Other serving sizes 1 oz (85 seeds) (or 28.35g):
   5.22 g (21%) 126.44 kcal (6%) 15.24 g (12%) 5.5 g (8%) 5.26 g (9%)
5. Seeds, pumpkin and squash seeds, whole, roasted, with salt added - nutritional score 15 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
18.4 g (74%)446 kcal (22%)53.75 g (41%)19.4 g (30%)18.55 g (33%)
  Typical Serving size of 1 cup (or 64g):
   11.78 g (47%) 285.44 kcal (14%) 34.4 g (26%) 12.42 g (19%) 11.87 g (21%)