Seeds (pumpkin and squash seeds, whole, roasted, with salt added) nutrition facts
100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added contain 446 calories, 19 g of protein, 54 g of carbohydrates and 19 g of fat. It is an excellent source of zinc (94% DV), copper (77% DV), dietary fiber (66% DV) and magnesium (62% DV). It is high in sodium, with 2540 mg per 100 g. It is high in fiber.
* 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
Values shown for 100 g.
Rich in
- Zinc94%
- Copper77%
- Dietary fiber66%
- Magnesium62%
- Protein37%
- Manganese22%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 3 µg | 0% |
| Vitamin C | 0.3 mg | 0% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.29 mg | 2% |
| Pantothenic acid (B5) | 0.06 mg | 1% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 39.1 mg | 7% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 55 mg | 4% |
| Iron | 3.31 mg | 18% |
| Potassium | 919 mg | 20% |
| Magnesium | 262 mg | 62% |
| Phosphorus | 92 mg | 7% |
| Zinc | 10.3 mg | 94% |
| Copper | 0.69 mg | 77% |
| Manganese | 0.5 mg | 22% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 3.67 g | 18% |
| Monounsaturated fat | 6.03 g | - |
| Polyunsaturated fat | 8.84 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 4.5 g | - |
How it compares to other nut and seed products
| Per 100 g | Seeds (pumpkin and squash seeds, whole, roasted, with salt added) | Category average | Difference |
|---|---|---|---|
| Calories | 446 | 496 | -10% |
| Protein | 18.6 g | 15.3 g | +22% |
| Total carbohydrate | 53.8 g | 28.8 g | +87% |
| Total fat | 19.4 g | 39 g | -50% |
| Dietary fiber | 18.4 g | 8.53 g | +116% |
| Sodium | 2540 mg | 159 mg | +1500% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168601. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.