Nuts And Seeds
Seeds, pumpkin and squash seed kernels, dried
Calories and nutrition facts per 100 g.
559 kcal per 100 g
- Protein
- 30.2 g
- Carbohydrates
- 10.7 g
- Fat
- 49 g
- Fiber
- 6 g
Serving calculator
Nutrition
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 10.7 g |
| Energy | 559 kcal |
| Energy | 2340 kJ |
| Protein | 30.2 g |
| Fiber, total dietary | 6 g |
| Total Sugars | 1.4 g |
| Total lipid (fat) | 49 g |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin C, total ascorbic acid | 1.9 mg |
| Vitamin B-12 | 0 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin E, added | 0 mg |
| Vitamin A, RAE | 1 µg |
| Vitamin A, IU | 16 IU |
| Vitamin K (Dihydrophylloquinone) | 0 µg |
| Vitamin K (phylloquinone) | 7.3 µg |
| Vitamin K (Menaquinone-4) | 0 µg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 8.8 mg |
| Magnesium, Mg | 592 mg |
| Phosphorus, P | 1230 mg |
| Sodium, Na | 7 mg |
| Copper, Cu | 1.3 mg |
| Manganese, Mn | 4.5 mg |
| Calcium, Ca | 46 mg |
| Potassium, K | 809 mg |
| Zinc, Zn | 7.8 mg |
| Selenium, Se | 9.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folic acid | 0 µg |
| Alcohol, ethyl | 0 g |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 35.1 mg |
| Tocotrienol, alpha | 0 mg |
| Tocotrienol, beta | 0 mg |
| Folate, DFE | 58 µg |
| Isoleucine | 1.3 g |
| Leucine | 2.4 g |
| Lysine | 1.2 g |
| Cystine | 0.3 g |
| Valine | 1.6 g |
| Arginine | 5.3 g |
| Histidine | 0.8 g |
| Aspartic acid | 3 g |
| Serine | 1.7 g |
| Tocopherol, delta | 0.4 mg |
| Tocotrienol, gamma | 0.1 mg |
| Tocotrienol, delta | 0 mg |
| Folate, food | 58 µg |
| Tryptophan | 0.6 g |
| Threonine | 1 g |
| Methionine | 0.6 g |
| Phenylalanine | 1.7 g |
| Tyrosine | 1.1 g |
| Alanine | 1.5 g |
| Glutamic acid | 6.2 g |
| Glycine | 1.8 g |
| Proline | 1.3 g |
| Retinol | 0 µg |
| Folate, total | 58 µg |
| Cholesterol | 0 mg |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
| Choline, total | 63 mg |
| Ash | 4.8 g |
| Starch | 1.5 g |
| Fructose | 0.1 g |
| Lactose | 0 g |
| Carotene, beta | 9 µg |
| Carotene, alpha | 1 µg |
| Galactose | 0 g |
| Cryptoxanthin, beta | 1 µg |
| Lycopene | 0 µg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Fatty acids, total trans | 0.1 g |
| Fatty acids, total saturated | 8.7 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| SFA 22:0 | 0.1 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| SFA 24:0 | 0 g |
| TFA 16:1 t | 0 g |
| MUFA 24:1 c | 0 g |
| MUFA 18:1 c | 16.1 g |
| PUFA 18:2 n-6 c,c | 20.7 g |
| MUFA 22:1 c | 0 g |
| MUFA 17:1 | 0 g |
| Fatty acids, total trans-monoenoic | 0 g |
| MUFA 15:1 | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1 g |
| PUFA 20:3 n-3 | 0 g |
| PUFA 22:4 | 0 g |
| Lutein + zeaxanthin | 74 µg |
| Niacin | 5 mg |
| Pantothenic acid | 0.8 mg |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 5.4 g |
| SFA 18:0 | 2.9 g |
| SFA 20:0 | 0.2 g |
| MUFA 18:1 | 16.1 g |
| PUFA 18:2 | 20.7 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| PUFA 18:4 | 0 g |
| MUFA 20:1 | 0.1 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 16.2 g |
| Fatty acids, total polyunsaturated | 21 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0 g |
| TFA 22:1 t | 0 g |
| TFA 18:2 t not further defined | 0 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0 g |
| PUFA 18:3 n-6 c,c,c | 0 g |
| PUFA 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| PUFA 20:3 n-6 | 0 g |
| Sucrose | 1.1 g |
| Glucose | 0.1 g |
| Maltose | 0 g |
| Water | 5.2 g |
Common serving sizes
- 129 g (cup)
- 28 g (oz)
Compare Seeds, pumpkin and squash seed kernels, dried
Data source: USDA FoodData Central, SR Legacy (FDC ID 170556).