Seeds (pumpkin and squash seed kernels, dried) nutrition facts

100 grams of seeds, pumpkin and squash seed kernels, dried contain 559 calories, 30 g of protein, 11 g of carbohydrates and 49 g of fat. It is an excellent source of manganese (197% DV), copper (149% DV), magnesium (141% DV) and phosphorus (98% DV). Most of its calories (73%) come from fat. It is high in fiber.

Nutrition Facts
Calories559
% Daily Value*
Total fat 49 g63%
Saturated fat 8.66 g43%
Trans fat 0.06 g
Cholesterol 0 mg0%
Sodium 7 mg0%
Total carbohydrate 10.7 g4%
Dietary fiber 6 g21%
Total sugars 1.4 g
Protein 30.2 g60%
Vitamin D 0 µg0%
Calcium 46 mg4%
Iron 8.82 mg49%
Potassium 809 mg17%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 20%Carbs 7%Fat 73%
559calories
30.2 gprotein
10.7 gcarbs
49 gfat

Values shown for 100 g.

Rich in

  • Manganese197%
  • Copper149%
  • Magnesium141%
  • Phosphorus98%
  • Zinc71%
  • Protein60%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A1 µg0%
Vitamin C1.9 mg2%
Vitamin E2.18 mg15%
Vitamin K7.3 µg6%
Thiamin (B1)0.27 mg23%
Riboflavin (B2)0.15 mg12%
Niacin (B3)4.99 mg31%
Pantothenic acid (B5)0.75 mg15%
Vitamin B60.14 mg8%
Folate58 µg14%
Vitamin B120 µg0%
Choline63 mg11%

Minerals

NutrientAmount% DV
Calcium46 mg4%
Iron8.82 mg49%
Potassium809 mg17%
Magnesium592 mg141%
Phosphorus1230 mg98%
Zinc7.81 mg71%
Copper1.34 mg149%
Manganese4.54 mg197%
Selenium9.4 µg17%

Fats

NutrientAmount% DV
Saturated fat8.66 g43%
Trans fat0.06 g-
Monounsaturated fat16.2 g-
Polyunsaturated fat21 g-

Other

NutrientAmount% DV
Water5.23 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other nut and seed products

Per 100 gSeeds (pumpkin and squash seed kernels, dried)Category averageDifference
Calories559496+13%
Protein30.2 g15.3 g+98%
Total carbohydrate10.7 g28.8 g-63%
Total fat49 g39 g+26%
Dietary fiber6 g8.53 g-30%
Total sugars1.4 g6.68 g-79%
Sodium7 mg159 mg-96%

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Source: USDA FoodData Central, SR Legacy, FDC ID 170556. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.