Nutritional Facts for Seeds, pumpkin and squash seed kernels, dried

You can scan this QR code to track this food with AI in the FoodIntake mobile app.

Select portion size:

Name	Value	Unit
Protein	30.23	g
Fat	49.05	g
Carbohydrates	10.71	g
Ash	4.78	g
Calories	559	kCal
Sucrose	1.13	g
Glucose	0.13	g
Fructose	0.15	g
Lactose	0	g
Maltose	0	g
Alcohol	0	g
Water	5.23	g
Caffeine	0	mg
Theobromine	0	mg
Energy	2339	kJ
Sugars	1.4	g
Galactose	0	g
Dietary fiber	6	g
Calcium	46	mg
Iron	8.82	mg
Magnesium	592	mg
Phosphorus	1233	mg
Potassium	809	mg
Sodium	7	mg
Zinc	7.81	mg
Copper	1.343	mg
Manganese	4.543	mg
Selenium	9.4	µg
Retinol (preformed vitamin A)	0	µg
Beta-carotene equivalents (provitamin A)	9	µg
Vitamin E	2.18	mg
Vitamin D, International Units	0	IU
Vitamin D	0	µg
Vitamin C	1.9	mg
Vitamin B1	0.273	mg
Vitamin B2	0.153	mg
Vitamin B3/PP	4.987	mg
Vitamin B5	0.75	mg
Vitamin B6	0.143	mg
Vitamin B12	0	µg
Vitamin K	7.3	µg
Vitamin B9	0	µg
Tryptophan	0.576	g
Threonine	0.998	g
Isoleucine	1.281	g
Leucine	2.419	g
Lysine	1.236	g
Methionine	0.603	g
Cystine plus cysteine	0.332	g
Phenylalanine	1.733	g
Tyrosine	1.093	g
Valine	1.579	g
Arginine	5.353	g
Histidine	0.78	g
Alanine	1.485	g
Aspartic acid	2.96	g
Glutamic acid	6.188	g
Glycine	1.843	g
Proline	1.316	g
Serine	1.673	g
Cholesterol	0	mg
Fatty acids, total trans	0.064	g
Saturated Fats	8.659	g
Docosahexaenoic acid (DHA)	0	g
Eicosapentaenoic acid (EPA)	0	g
Monounsaturated Fats	16.242	g
Polyunsaturated Fats	20.976	g
Folate, natural	58	µg
Starch	1.47	g
Beta tocopherol	0.03	mg
Gamma tocopherol	35.1	mg
Delta tocopherol	0.44	mg
Vitamin A	1	µg
Dietary folate equivalents	58	µg
Fatty acids, total trans-monoenoic	0.026	g
Alpha-carotene	1	µg
Lycopene	0	µg
Lutein + zeaxanthin	74	µg
Fatty acids, total trans-polyenoic	0.039	g
Choline	63	mg
Total long chain omega 3 fatty acids, equated	0.18	g
Omega 6 fat	20.7	g

Food properties

Source	Canadian Nutrient File database
Category	Nuts and Seeds

Nutritional Profile of 100g of Seeds, pumpkin and squash seed kernels, dried

Core nutrient values:

Calories: 559 calories
Protein: 30.23g
Total Fat: 49.05g, including 8.659g of saturated fat
Total Carbohydrates: 10.71g, with 1.4g of sugars and 6g of dietary fiber
Cholesterol: 0 mg
Potassium: 809 mg
Sodium: 7 mg
Calcium: 46 mg
Iron: 8.82 mg

Notable daily values:

High in Iron: 49.00% DV, Magnesium: 140.95% DV, Phosphorus: 98.64% DV, Zinc: 71.00% DV, Copper: 149.22% DV, Manganese: 197.52% DV, Vitamin B1: 22.75% DV, Vitamin B3/PP: 31.17% DV, Saturated Fats: 43.30% DV,
Moderate in Potassium: 17.21% DV, Selenium: 17.09% DV, Vitamin E: 14.53% DV, Vitamin B2: 11.77% DV, Vitamin B5: 15.00% DV, Vitamin B6: 8.41% DV, Vitamin K: 6.08% DV, Choline: 11.45% DV,
Low in Sodium: 0.30% DV

FAQ: Frequently Asked Questions:

What is the nutritional value of Seeds, pumpkin and squash seed kernels, dried?

Pumpkin and squash seed kernels are a type of seed that is a good source of protein, fiber, and zinc. They can be eaten raw, roasted, or salted. They are often used as a snack, a topping for salads and yogurt, or as an ingredient in baking. They are a good source of protein and healthy fats. Includes higher amounts of Iron, which by dietary guidelines are beneficial for various bodily functions. Contains lower amounts of Sodium, which by dietary guidelines recommended to be consumed in smaller quantities.

How many calories are in Seeds, pumpkin and squash seed kernels, dried?

There are 559 calories in 100g of Seeds, pumpkin and squash seed kernels, dried.

How many proteins are in Seeds, pumpkin and squash seed kernels, dried?

Seeds, pumpkin and squash seed kernels, dried contains 30.23 grams of protein in 100g

How many carbs are in Seeds, pumpkin and squash seed kernels, dried?

Seeds, pumpkin and squash seed kernels, dried contains 10.71 grams of carbohydrates in 100g

How many fats are in Seeds, pumpkin and squash seed kernels, dried?

Seeds, pumpkin and squash seed kernels, dried contains 49.05 grams of fat in 100g

What vitamins are in Seeds, pumpkin and squash seed kernels, dried?

Per 100 grams there are

What minerals are in Seeds, pumpkin and squash seed kernels, dried?

Per 100 grams there are

Seeds, pumpkin and squash seed kernels, dried nutrition facts and analysis. (DV) Daily Values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from Canadian Nutrient File database.