Fiber content
Fiber per 1 cup, without shell (144 g): 9.4 g - that works out to 1.1 g of fiber for each 100 kcal.
| Total fiber, one serving | 9.4 g (1 cup, without shell) |
|---|---|
| Serving weight | 144 g |
| Fiber in 100 g | 6.5 g |
| Fiber per 100 kcal | 1.1 g |
| Energy, one serving | 827 kcal |
| Women 19-50 (25 g a day) | 38% per serving |
| Men 19-50 (38 g a day) | 25% per serving |
| Label Daily Value (28 g) | 34% per serving |
| Place in seeds, by serving | 9th of 15 |
| Place in seeds, per 100 kcal | 10th of 14 |
| Food type | Whole food |
The Dietary Reference Intakes set an Adequate Intake for total fiber of 25 g a day for women aged 19 to 50 and 38 g for men of the same ages. Measured against those, the 9.4 g in a 1 cup, without shell serving of pumpkin seeds is 38% of the first and 25% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 34%.
Calorie for calorie, the figure is 1.1 g of fiber per 100 kcal (this serving is 827 kcal). Among the 14 seeds with USDA energy data here that is 10th, and 703rd across all 957. The intakes above were derived from 14 g of fiber per 1,000 kcal, or 1.4 g per 100 kcal, so this food sits below the ratio a whole day of eating is meant to reach.
Getting all 25 g from pumpkin seeds alone would take 3 servings, and 38 g would take 5. Most days reach the target through several different sources.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
Portions
| Portion | Grams | Fiber | kcal |
|---|---|---|---|
| 100 g | 100 | 6.5 g | 574 |
| 1 cup, without shell - this page's serving | 144 | 9.4 g | 827 |
| 1 cup, in shell, yields | 46 | 3 g | 264 |
| 1 oz, without shell | 28.35 | 1.8 g | 163 |
| 1 oz, in shell, yields | 15 | 1 g | 86 |
Gram weights come from the household measures on the USDA record; fiber and energy for each portion are its per-100 g values scaled to that weight.
You have the number. Adding Pumpkin Seeds (1 cup, without shell) to the tracker is free - as is every one of the 961 foods here - but the tracker only keeps the last 14 days in view. Premium keeps every week of your log and turns that history into trends: your average fiber per logged day, the days you hit your goal, and how many of the 30 weekly plant groups you have actually eaten. Custom foods and JSON/CSV export are included.
Same food, other preparations
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Questions
9.4 g of total dietary fiber, in a portion weighing 144 g. On a US label that reads as 34% of the 28 g Daily Value.
By fiber per serving it is number 9 of 15 in its group in this database, and number 10 of 14 when ranked by fiber per 100 kcal.
1.1 g. USDA lists 6.5 g of fiber and 574 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 3 for the 25 g Adequate Intake for women aged 19 to 50, or 5 for the 38 g set for men of those ages.
Numbers on this page come from USDA FoodData Central record 2707579 (Pumpkin seeds, NFS, FNDDS 2021-2023). USDA nutrient data is public domain.