Seeds · SOURCE-BASED NUTRITION
Seeds, pumpkin seeds (pepitas), raw nutrition facts
Foundation
Seeds, pumpkin seeds (pepitas), raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy (Atwater General Factors) | 555 kcal | — |
| Protein | 29.9 g | 59.8% |
| Carbohydrate, by difference | 18.7 g | 6.8% |
| Total lipid (fat) | 40 g | 51.3% |
| Fiber, total dietary | 5.08 g | 18.1% |
| Sodium, Na | 0 mg | 0% |
| Potassium, K | 691 mg | 14.7% |
| Calcium, Ca | 37.4 mg | 2.9% |
| Iron, Fe | 8.36 mg | 46.4% |
| Magnesium, Mg | 500 mg | 119% |
| Phosphorus, P | 1,150 mg | 92% |
| Zinc, Zn | 6.34 mg | 57.6% |
| Copper, Cu | 1.22 mg | 136% |
| Manganese, Mn | 4.12 mg | 179% |
| Selenium, Se | 20.5 µg | 37.3% |
| Ash | 4.77 g | — |
| Nitrogen | 5.64 g | — |
| Water | 6.62 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Manganese (179% DV), Copper (136% DV) and Magnesium (119% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Manganese: metabolism and antioxidant enzymes
This amount provides 4.12 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 1.22 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 500 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePhosphorus: bones and cellular energy
This amount provides 1,150 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceZinc: immune function and repair
This amount provides 6.34 mg. Zinc supports immune function, DNA and protein synthesis, wound healing, growth and the sense of taste. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceIron: oxygen transport
This amount provides 8.36 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Manganese
This amount provides 4.12 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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