Seeds (pumpkin and squash seed kernels, roasted, with salt added) nutrition facts

100 grams of seeds, pumpkin and squash seed kernels, roasted, with salt added contain 574 calories, 30 g of protein, 15 g of carbohydrates and 49 g of fat. It is an excellent source of manganese (195% DV), copper (142% DV), magnesium (131% DV) and phosphorus (94% DV). Most of its calories (71%) come from fat. It is high in fiber.

Nutrition Facts
Calories574
% Daily Value*
Total fat 49 g63%
Saturated fat 8.54 g43%
Trans fat 0.04 g
Cholesterol 0 mg0%
Sodium 256 mg11%
Total carbohydrate 14.7 g5%
Dietary fiber 6.5 g23%
Total sugars 1.29 g
Protein 29.8 g60%
Vitamin D 0 µg0%
Calcium 52 mg4%
Iron 8.07 mg45%
Potassium 788 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 19%Carbs 9%Fat 71%
574calories
29.8 gprotein
14.7 gcarbs
49 gfat

Values shown for 100 g.

Rich in

  • Manganese195%
  • Copper142%
  • Magnesium131%
  • Phosphorus94%
  • Zinc69%
  • 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 A0 µg0%
Vitamin C1.8 mg2%
Vitamin E0.56 mg4%
Vitamin K4.5 µg4%
Thiamin (B1)0.07 mg6%
Riboflavin (B2)0.15 mg12%
Niacin (B3)4.43 mg28%
Pantothenic acid (B5)0.57 mg11%
Vitamin B60.1 mg6%
Folate57 µg14%
Vitamin B120 µg0%
Choline63 mg11%

Minerals

NutrientAmount% DV
Calcium52 mg4%
Iron8.07 mg45%
Potassium788 mg17%
Magnesium550 mg131%
Phosphorus1170 mg94%
Zinc7.64 mg69%
Copper1.28 mg142%
Manganese4.49 mg195%
Selenium9.4 µg17%

Fats

NutrientAmount% DV
Saturated fat8.54 g43%
Trans fat0.04 g-
Monounsaturated fat15.7 g-
Polyunsaturated fat19.9 g-

Other

NutrientAmount% DV
Water2.03 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other nut and seed products

Per 100 gSeeds (pumpkin and squash seed kernels, roasted, with salt added)Category averageDifference
Calories574496+16%
Protein29.8 g15.3 g+95%
Total carbohydrate14.7 g28.8 g-49%
Total fat49 g39 g+26%
Dietary fiber6.5 g8.53 g-24%
Total sugars1.29 g6.68 g-81%
Sodium256 mg159 mg+61%

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Source: USDA FoodData Central, SR Legacy, FDC ID 169415. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.