About this food
Among the 15 foods in Nuts and seeds on this site, this food ranks 1st for protein and 2nd for iron per 100 g.
Compared with all 155 foods on this site, its highest rankings per 100 g are for magnesium (1st of 154) and protein (2nd of 155).
It is 5.2% water by weight.
Nutrition per 100 g
| Calories | 559 kcal |
|---|---|
| Protein | 30.2 g |
| Fat | 49 g |
| Saturated fat | 8.7 g |
| Monounsaturated fat | 16.2 g |
| Polyunsaturated fat | 21 g |
| Trans fat | 0.064 g |
| Cholesterol | 0 mg |
| Carbohydrates | 10.7 g |
| Fibre | 6 g |
| Sugars | 1.4 g |
| Sucrose | 1.1 g |
| Glucose | 0.13 g |
| Fructose | 0.15 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
| Calcium | 46 mg |
|---|---|
| Iron | 8.8 mg |
| Magnesium | 592 mg |
| Phosphorus | 1,230 mg |
| Potassium | 809 mg |
| Sodium | 7 mg |
| Zinc | 7.8 mg |
| Copper | 1.3 mg |
| Manganese | 4.5 mg |
| Selenium | 9.4 µg |
| Vitamin C | 1.9 mg |
|---|---|
| Thiamin (vitamin B1) | 0.27 mg |
| Riboflavin (vitamin B2) | 0.15 mg |
| Niacin (vitamin B3) | 5 mg |
| Pantothenic acid (vitamin B5) | 0.75 mg |
| Vitamin B6 | 0.14 mg |
| Folate (vitamin B9) | 58 µg |
| Vitamin B12 | 0 µg |
| Choline | 63 mg |
| Vitamin A (RAE) | 1 µg |
| Vitamin E | 2.2 mg |
| Vitamin D | 0 µg |
| Vitamin K | 7.3 µg |
| Water | 5.2 g |
|---|
Amino acids
| Tryptophan | 0.58 g |
|---|---|
| Threonine | 1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.4 g |
| Lysine | 1.2 g |
| Methionine | 0.6 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.7 g |
| Tyrosine | 1.1 g |
| Valine | 1.6 g |
| Arginine | 5.3 g |
| Histidine | 0.78 g |
| Alanine | 1.5 g |
| Aspartic acid | 3 g |
| Glutamic acid | 6.2 g |
| Glycine | 1.8 g |
| Proline | 1.3 g |
| Serine | 1.7 g |
Nutrition data: USDA FoodData Central, SR Legacy entry 170556, "Seeds, pumpkin and squash seed kernels, dried". Values per 100 g.