Pumpkin seeds
Checked by us One serving: 30 g (about ¼ cup) · 154 kcal
Lots of magnesium and niacin.
Nothing to watch so far.
Good for
How we counted this
What one serving (30 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Magnesium
Your muscles and nerves need it to work.
Learn more
150 mg in one serving: 38% of the 400 mg a day men need, 48% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
4.38 mg in one serving: 27% of the 16 mg a day men need, 31% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
19 more nutrients below “a lot”
- Some
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
8.97 g in one serving: 16% of the 56 g a day men need, 20% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
- Some
Zinc
Your immune system and healing wounds depend on it.
Learn more
1.9 mg in one serving: 17% of the 11 mg a day men need, 24% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Some
Iron
Carries oxygen in your blood.
Learn more
2.51 mg in one serving: 31% of the 8 mg a day men need, 14% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Some
Selenium
Your thyroid uses it to make its hormones.
Learn more
6.16 µg in one serving: 11% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.08 mg in one serving: 7% of the 1.2 mg a day men need, 7% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
207 mg in one serving: 6% of the 3,400 mg a day men need, 8% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
17.4 µg in one serving: 4% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
1.52 g in one serving: 4% of the 38 g a day men need, 6% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.05 mg in one serving: 4% of the 1.3 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
18.9 mg in one serving: 3% of the 550 mg a day men need, 4% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.04 mg in one serving: 3% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
36 mg in one serving: 2% of the 1,600 mg a day men need, 3% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
2.19 µg in one serving: 2% of the 120 µg a day men need, 2% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
11.2 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0.57 mg in one serving: 1% of the 90 mg a day men need, 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0.3 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Missing from our databases for this food, so left out, not counted as zero: vitamin E.
Watch out
How we counted this
Aflatoxins
Nothing to watchYou’d need about 4 servings a day, every day, of this food alone to double the aflatoxins an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 2–30% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0 µg (AFB1, lower bound; upper bound 0.0178)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Aflatoxin B1 from a serving, 0.066 (lower bound) to 0.255 (upper bound) ng/kg body weight/day, adds 13-30% (lower bound) and 8-19% (upper bound) to EFSA's adult average (0.22-0.49 lower bound; 1.35-3.25 upper bound ng/kg body weight/day): short of doubling it, so no cap. The average adult's margin of exposure is already under the level of concern, so the test is what a serving adds.
Checked for cadmium and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 35 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.21 µg
How we got this
A serving a day adds 1.2% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 72% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 25,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 210 g a week, which stays within the 7,300 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 1.2% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.5–0.7% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.18 µg (non-detects as zero; as the detection limit 0.24; highest sample 1.21)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
A daily serving at the mean adds 0.5-0.7% to the average adult lead intake of 35 µg/day; at the highest sample (40.35 µg/kg, 1.21 µg) it adds 3.5%. Far from doubling it, so no cap. Rated on Swedish agency sampling of 11 individual samples; a smaller Polish study, whose units and values could not be reconciled, is not used.
Worth knowing
No limit applies, so none is rated.
Sugar
0.4 g of sugar in a 30 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 1
Noted for context, or not measured in this food yet.
Not measured in this food yet. Health Canada: not safe for children younger than four years. Applies to whole pepitas and in-shell seeds; ground or paste forms not addressed
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 30 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For magnesium: no other snacks or toppings we’ve checked give clearly more, in the same 30 g.
For niacin: no other snacks or toppings we’ve checked give clearly more, in the same 30 g.
More nutrients per serving, counted together
The other snacks or toppings we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Chia seeds, ground- More omega-3: ALA (5,349 mg vs 36 mg)
- More fibre (10.3 g vs 1.52 g)
- More selenium (16.6 µg vs 6.16 µg)
- Less magnesium (101 mg vs 150 mg)
Chia seeds- More omega-3: ALA (5,349 mg vs 36 mg)
- More fibre (10.3 g vs 1.52 g)
- More selenium (16.6 µg vs 6.16 µg)
- Less magnesium (97.9 mg vs 150 mg)
2 foods out of the 14 other snacks or toppings we’ve checked and could compare give clearly more nutrients per serving.
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Chia seeds, ground
- More fibre (10.3 g vs 1.52 g)
- More omega-3: ALA (5,349 mg vs 36 mg)
- More selenium (16.6 µg vs 6.16 µg)
- Less magnesium (101 mg vs 150 mg)
Celery, raw- 4 kcal in 30 g (this food: 154)
- Less magnesium (3.28 mg vs 150 mg)
- Less niacin (0.14 mg vs 4.38 mg)
Carrots, raw- 13 kcal in 30 g (this food: 154)
- More vitamin A (251 µg vs 0.3 µg)
- Less magnesium (3.74 mg vs 150 mg)
- Less niacin (0.35 mg vs 4.38 mg)
None of the 18 other snacks or toppings we could compare gives clearly more protein, and more calories, per 100 g.
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Pumpkin seeds (pepitas), hulled, dried, unsalted
How the serving was set: Reference amount: nearest row. 30 g shelled (Health Canada O.1, nuts and seeds not for use as snacks)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.12 g | 0.04 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Calcium | 37.38 mg | 11.21 mg | 7.26 mg | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 39 mg | 11.7 mg | 7.58 mg | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| 46 mg | 13.8 mg | 8.93 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2516 | C | |
| Carbohydrate | 18.675 g | 5.6 g | 3.63 g | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| Choline | 63 mg | 18.9 mg | 12.24 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Energy | 514.839 kcal | 154.45 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| 559 kcal | 167.7 kcal | – | from SR Legacy · not used | US food database (USDA SR Legacy) #170556 | C | |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Fat | 40.03 g | 12.01 g | 7.78 g | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 45.6 g | 13.68 g | 8.86 g | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Fatty acids, total saturated | 8.659 g | 2.6 g | 1.68 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Fibre | 5.079 g | 1.52 g | 0.99 g | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| Folate | 58 µg | 17.4 µg | 11.27 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Iron | 8.363 mg | 2.51 mg | 1.62 mg | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 10 mg | 3 mg | 1.94 mg | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Magnesium | 499.7 mg | 149.91 mg | 97.06 mg | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 270 mg | 81 mg | 52.44 mg | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Niacin (B3, niacin equivalents) | 14.587 mg | 4.38 mg | 2.83 mg | listed used | Canadian Nutrient File 2026 #2516 | C |
| Phosphorus | 1,150 mg | 345 mg | 223.37 mg | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 850 mg | 255 mg | 165.1 mg | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Potassium | 691.2 mg | 207.36 mg | 134.26 mg | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 820 mg | 246 mg | 159.27 mg | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Protein | 29.908 g | 8.97 g | 5.81 g | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 24.4 g | 7.32 g | 4.74 g | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Riboflavin (B2) | 0.153 mg | 0.05 mg | 0.03 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| 0.32 mg | 0.1 mg | 0.06 mg | second database · not used · 2.1× | UK food tables (CoFID 2021) #14-842 | C | |
| Selenium | 20.52 µg | 6.16 µg | 3.99 µg | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 6 µg | 1.8 µg | 1.17 µg | second database · not used · 3.4× | UK food tables (CoFID 2021) #14-842 | C | |
| Sodium | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 18 mg | 5.4 mg | 3.5 mg | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Sugars | 1.4 g | 0.42 g | 0.27 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| 1.1 g | 0.33 g | 0.21 g | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Thiamin (B1) | 0.273 mg | 0.08 mg | 0.05 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| 0.23 mg | 0.07 mg | 0.04 mg | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Vitamin A | 1 µg | 0.3 µg | 0.19 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Vitamin B6 | 0.143 mg | 0.04 mg | 0.03 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Vitamin C | 1.9 mg | 0.57 mg | 0.37 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | UK food tables (CoFID 2021) #14-842 | C |
| Vitamin K1 | 7.3 µg | 2.19 µg | 1.42 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Water | 6.621 g | 1.99 g | 1.29 g | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 5.6 g | 1.68 g | 1.09 g | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Zinc | 6.341 mg | 1.9 mg | 1.23 mg | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 6.6 mg | 1.98 mg | 1.28 mg | second database · not used | UK food tables (CoFID 2021) #14-842 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 9 µg | 2.7 µg | 1.75 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| 230 µg | 69 µg | 44.67 µg | second database · not used · 25.6× | UK food tables (CoFID 2021) #14-842 | C | |
| Copper | 1.225 mg | 0.37 mg | 0.24 mg | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| 1.57 mg | 0.47 mg | 0.3 mg | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Energy (Atwater general) | 554.602 kcal | 166.38 kcal | 107.72 kcal | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| Energy (Atwater specific) | 514.839 kcal | 154.45 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| Nitrogen | 5.643 g | 1.69 g | 1.1 g | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| Ash | 4.766 g | 1.43 g | 0.93 g | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| Starch | 1.47 g | 0.44 g | 0.29 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Sucrose | 1.13 g | 0.34 g | 0.22 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Glucose | 0.13 g | 0.04 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Fructose | 0.15 g | 0.05 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Maltose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Energy | 2,339 kj | 701.7 kj | 454.32 kj | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Galactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Vitamin A, IU | 16 iu | 4.8 iu | 3.11 iu | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Carotene, alpha | 1 µg | 0.3 µg | 0.19 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Cryptoxanthin, beta | 1 µg | 0.3 µg | 0.19 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Tocopherol, beta | 0.03 mg | 0.01 mg | 0.01 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Tocopherol, gamma | 35.1 mg | 10.53 mg | 6.82 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Tocopherol, delta | 0.44 mg | 0.13 mg | 0.09 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Tocotrienol, gamma | 0.06 mg | 0.02 mg | 0.01 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Folate, food | 58 µg | 17.4 µg | 11.27 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Folate, DFE | 58 µg | 17.4 µg | 11.27 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Tryptophan | 0.576 g | 0.17 g | 0.11 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Threonine | 0.998 g | 0.3 g | 0.19 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Isoleucine | 1.281 g | 0.38 g | 0.25 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Leucine | 2.419 g | 0.73 g | 0.47 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Lysine | 1.236 g | 0.37 g | 0.24 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Methionine | 0.603 g | 0.18 g | 0.12 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Cystine | 0.332 g | 0.1 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Phenylalanine | 1.733 g | 0.52 g | 0.34 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Tyrosine | 1.093 g | 0.33 g | 0.21 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Valine | 1.579 g | 0.47 g | 0.31 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Arginine | 5.353 g | 1.61 g | 1.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Histidine | 0.78 g | 0.23 g | 0.15 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Alanine | 1.485 g | 0.45 g | 0.29 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Aspartic acid | 2.96 g | 0.89 g | 0.57 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Glutamic acid | 6.188 g | 1.86 g | 1.2 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Glycine | 1.843 g | 0.55 g | 0.36 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Proline | 1.316 g | 0.39 g | 0.26 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Serine | 1.673 g | 0.5 g | 0.32 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Fatty acids, total trans | 0.064 g | 0.02 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 6:0 | 0.001 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 10:0 | 0.003 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 12:0 | 0.006 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 14:0 | 0.059 g | 0.02 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 16:0 | 5.364 g | 1.61 g | 1.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 18:0 | 2.869 g | 0.86 g | 0.56 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 20:0 | 0.212 g | 0.06 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| MUFA 18:1 | 16.133 g | 4.84 g | 3.13 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 18:2 | 20.71 g | 6.21 g | 4.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 18:3 | 0.12 g | 0.04 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 20:4 | 0.131 g | 0.04 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 22:0 | 0.057 g | 0.02 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| MUFA 16:1 | 0.048 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| MUFA 20:1 | 0.056 g | 0.02 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| MUFA 22:1 | 0.001 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Fatty acids, total monounsaturated | 16.242 g | 4.87 g | 3.15 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Fatty acids, total polyunsaturated | 20.976 g | 6.29 g | 4.07 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 15:0 | 0.008 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 17:0 | 0.037 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| SFA 24:0 | 0.044 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| TFA 16:1 t | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| TFA 18:1 t | 0.025 g | 0.01 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| TFA 22:1 t | 0.001 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| TFA 18:2 t not further defined | 0.039 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 18:2 CLAs | 0.004 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| MUFA 24:1 c | 0.005 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 20:2 n-6 c,c | 0.004 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| MUFA 16:1 c | 0.048 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| MUFA 18:1 c | 16.108 g | 4.83 g | 3.13 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 18:2 n-6 c,c | 20.667 g | 6.2 g | 4.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| MUFA 22:1 c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Fatty acids, total trans-monoenoic | 0.026 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Fatty acids, total trans-polyenoic | 0.039 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.12 g | 0.04 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 20:3 n-3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| PUFA 22:4 | 0.006 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Lactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #14-842 | C | |
| Lutein + zeaxanthin | 74 µg | 22.2 µg | 14.37 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Manganese | 4.121 mg | 1.24 mg | 0.8 mg | listed used | US food database (USDA Foundation Foods) #2515380 | C |
| Niacin (B3, preformed) | 4.987 mg | 1.5 mg | 0.97 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| 1.7 mg | 0.51 mg | 0.33 mg | second database · not used · 2.9× | UK food tables (CoFID 2021) #14-842 | C | |
| Pantothenic acid (B5) | 0.75 mg | 0.23 mg | 0.15 mg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170556 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-842 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Absorption studies
Studies of how much of a nutrient gets in; those done in animals are marked. This page quotes a figure only from a study that passes our screen: adults, graded A, of this food in this preparation, with a test dose on record and a source that has passed our evidence check. The exception is calcium on our calcium card: its figure comes from the card’s own study, checked with the card, and is marked “used” even where that study misses a step of this screen. The others are listed so nothing is hidden, each with the first check it fails.
No study of this food passes the screen yet, so no absorption figure is quoted.
| Study | Nutrient | Absorbed | Test dose | People | Grade | On this page |
|---|---|---|---|---|---|---|
| Hodgkinson et al. 2025: pumpkin seeds (pig) animal study heat-treated 'Shine skin' kernels · Kernels pulsed 15 times in a food processor (Table 1 row order) · diet protein level not read; ration 0.08 x metabolic body weight (kg^0.75) per day full text read | Protein | 66.8 % | not reported | 6 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
Hazard rows as the dataset rates them
- Aflatoxins · Nothing to watch: doesn’t double average intake · Aflatoxin B1 from a serving, 0.066 (lower bound) to 0.255 (upper bound) ng/kg body weight/day, adds 13-30% (lower bound) and 8-19% (upper bound) to EFSA's adult average (0.22-0.49 lower bound; 1.35-3.25 upper bound ng/kg body weight/day): short of doubling it, so no cap. The average adult's margin of exposure is already under the level of concern, so the test is what a serving adds. · EFSA 2020 · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 1.2% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Pmcid:pmc1017 8162 · A
- Choking risk under age 4 · Not rated yet · Health Canada: not safe for children younger than four years. Applies to whole pepitas and in-shell seeds; ground or paste forms not addressed · Health Canada, Nutrition for healthy term infants: recommendations… · B
- Lead · Nothing to watch: doesn’t double average intake · A daily serving at the mean adds 0.5-0.7% to the average adult lead intake of 35 µg/day; at the highest sample (40.35 µg/kg, 1.21 µg) it adds 3.5%. Far from doubling it, so no cap. Rated on Swedish agency sampling of 11 individual samples; a smaller Polish study, whose units and values could not be reconciled, is not used. · Kollander 2023 · A
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: free fructose 0.20 and glucose 0.21 g/100 g dw (fructose does not exceed glucose); sucrose 1.97 g/100 g · dry weight · raw seed (hulled status not stated) · grade B · PubMed 39273879
- fodmap gos: not identified n/a · dry weight (free sugars from dry, defatted sample) · raw seeds, air-dried, defatted for the sugar analysis · grade B · Polyzos 2024
- oxalate total: traces (tr); seed cake 0.006 g/100 g · dry weight · raw seed (hulled status not stated) · grade B · PubMed 39273879
Sources
- Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - EFSA (2020) Annexes to the risk assessment of aflatoxins in food, Annex B (occurrence tables), Zenodo · doi:10.5281/zenodo.3607186
efsa-2020-aflatoxins-annex· dataset · CC BY 4.0 - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Nutrition for healthy term infants: recommendations from 6 to 24 months, section 'Choking and aspiration'
hc-infant-6-24-months· page · Government of Canada terms - Kollander B, Rodushkin I, Sundström B. Foods 2023;12:1831, Supplementary Table S12 (individual results for pumpkin seeds, sunflower seeds, peanuts; Swedish Food Agency, 2018 samples) · doi:10.3390/foods12091831 · PMID 37174369
kollander-2023-table-s12· dataset · CC BY 4.0 - Kollander B, Rodushkin I, Sundström B. Multi-Element Assessment of Potentially Toxic and Essential Elements in New and Traditional Food Varieties in Sweden. Foods 2023;12:1831 · doi:10.3390/foods12091831 · PMID 37174369
pmcid:PMC10178162· full text read · CC BY 4.0 - Polyzos N, et al. Biochemical Composition of Pumpkin Seeds and Seed By-Products. Plants 2024;13:2395 (Cucurbita maxima cv. Nychaki, Greece) · doi:10.3390/plants13172395 · PMID 39273879
pmid:39273879· full text read · CC BY 4.0 - Polyzos N, Fernandes A, Calhelha RC, Petrovic J, Sokovic M, Ferreira ICFR, Barros L, Petropoulos SA. Biochemical Composition of Pumpkin Seeds and Seed By-Products. Plants 2024;13(17):2395. · doi:10.3390/plants13172395 · PMID 39273879
polyzos-2024-plants· full text read · CC BY 4.0 - Hodgkinson SM, Stroebinger N, Stein HH, Fanelli NS, de Vries S, van der Wielen N, et al. True ileal amino acid digestibility of human foods classified according to food type as determined in the growing pig. J Nutr 2025;155:3384-3400. · doi:10.1016/j.tjnut.2025.08.004 · PMID 40812478
pq_hodgkinson2025· full text read · CC BY (Europe PMC licence field)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.