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01 / EXPLORE & ESTIMATE

小小物体，大有参数。

日常所见，都可以算一算

USDA FNDDS参考估算 · 非精密测量

Unsalted pumpkin seeds

100 g · Unsalted pumpkin seeds

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数量单位

估算质量 MASS100 g

—

估算体积 VOLUME—

按物体参考密度换算

重力 WEIGHT0.980665 N

地球标准重力 9.80665 m/s²

食物，也有自己的数字营养估算

Calories574 kcal

Protein29.84 g

Carbohydrate14.71 g

Fat49.05 g

Dietary fiber6.5 g

All reported nutrients

Vitamins

Retinol: 0 µg
Vitamin A (RAE): 0 µg
Beta-carotene: 5 µg
Alpha-carotene: 1 µg
Vitamin E: 0.56 mg
Vitamin D (D2+D3): 0 µg
Beta-cryptoxanthin: 0 µg
Lycopene: 0 µg
Lutein + zeaxanthin: 30 µg
Vitamin C: 1.8 mg
Vitamin B1: 0.07 mg
Vitamin B2: 0.15 mg
Vitamin B3: 4.43 mg
Vitamin B6: 0.1 mg
Total folate: 57 µg
Vitamin B12: 0 µg
Choline: 63 mg
Vitamin K1: 4.5 µg
Folic acid: 0 µg
Food folate: 57 µg
Folate (DFE): 57 µg

Minerals

Calcium: 52 mg
Iron: 8.07 mg
Magnesium: 550 mg
Phosphorus: 1,174 mg
Potassium: 788 mg
Sodium: 18 mg
Zinc: 7.64 mg
Copper: 1.275 mg
Selenium: 9.4 µg

All reported nutrients

Protein: 29.84 g
Total lipid (fat): 49.05 g
Carbohydrate, by difference: 14.71 g
Energy: 574 kcal
Alcohol, ethyl: 0 g
Water: 2.03 g
Caffeine: 0 mg
Theobromine: 0 mg
Fiber, total dietary: 6.5 g
Vitamin E, added: 0 mg
Vitamin B-12, added: 0 µg
Cholesterol: 0 mg
Fatty acids, total saturated: 8.544 g
SFA 4:0: 0 g
SFA 6:0: 0.007 g
SFA 8:0: 0.002 g
SFA 10:0: 0.002 g
SFA 12:0: 0.006 g
SFA 14:0: 0.058 g
SFA 16:0: 5.191 g
SFA 18:0: 2.913 g
MUFA 18:1: 15.626 g
PUFA 18:2: 19.59 g
PUFA 18:3: 0.111 g
PUFA 20:4: 0.123 g
PUFA 22:6 n-3 (DHA): 0 g
MUFA 16:1: 0.044 g
PUFA 18:4: 0 g
MUFA 20:1: 0.053 g
PUFA 20:5 n-3 (EPA): 0 g
MUFA 22:1: 0.001 g
PUFA 22:5 n-3 (DPA): 0 g
Fatty acids, total monounsaturated: 15.734 g
Fatty acids, total polyunsaturated: 19.856 g
Total Sugars: 1.29 g

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Values for 100 g edible portion · USDA FNDDS · 2024-10-31 · Pumpkin seeds, unsalted

02 / MIX & MATCH

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你的组合，从第一件物品开始

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数量自由，单位随心

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给范围，也给依据

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物体与营养，一起算

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Unsalted pumpkin seeds calories, nutrition & weight calculator

Find calories, protein, fiber, vitamins and minerals in Unsalted pumpkin seeds. Calculate 100 g or a USDA serving, with source data and adjustable quantities.

Reference estimates. Variety, preparation and portion size affect results. Raw and cooked weights are not interchangeable.

How many calories are in 100 g of unsalted pumpkin seeds?

574 kcal · Per 100 g

How much protein is in 100 g of unsalted pumpkin seeds?

29.84 g · Per 100 g

How much fiber is in 100 g of unsalted pumpkin seeds?

6.5 g · Per 100 g

How much calcium is in unsalted pumpkin seeds?

52 mg · Per 100 g

Is there vitamin C in unsalted pumpkin seeds?

1.8 mg · Per 100 g

Portion examples

How much does this portion weigh?

How many calories are in this portion?

Use the listed gram weight and nutrient values for this specific food.

Unit / portion	g	kcal
1 oz, without shell × 1	28.35 g	162.729 kcal
1 oz, without shell × 5	141.75 g	813.645 kcal
1 cup, without shell × 1	144 g	826.56 kcal
1 cup, without shell × 5	720 g	4,132.8 kcal
1 oz, in shell, yields × 1	15 g	86.1 kcal
1 oz, in shell, yields × 5	75 g	430.5 kcal
1 cup, NFS × 1	46 g	264.04 kcal
1 cup, NFS × 5	230 g	1,320.2 kcal
1 package × 1	50 g	287 kcal
1 package × 5	250 g	1,435 kcal
Quantity not specified × 1	28 g	160.72 kcal
Quantity not specified × 5	140 g	803.6 kcal

Related foods

Data source

Pumpkin seeds, unsalted

USDA FoodData Central · FNDDS · 2024-10-31 · FDC 2707581

Reported nutrient per 100 g × edible weight in grams ÷ 100. No density or missing nutrients are guessed.

— means no usable value is reported; it does not mean zero.

FOOD / NUTRITION

Food nutrition & weight

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