Nuts And Seeds
Seeds, pumpkin and squash seeds, whole, roasted, without salt
Calories and nutrition facts per 100 g.
447 kcal per 100 g
- Protein
- 18.6 g
- Carbohydrates
- 53.8 g
- Fat
- 19.4 g
- Fiber
- 18.4 g
Serving calculator
Nutrition
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1870 kJ |
| Fiber, total dietary | 18.4 g |
| Protein | 18.6 g |
| Total lipid (fat) | 19.4 g |
| Carbohydrate, by difference | 53.8 g |
| Energy | 446 kcal |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Vitamin A, RAE | 3 µg |
| Vitamin A, IU | 62 IU |
| Vitamin C, total ascorbic acid | 0.3 mg |
| Vitamin B-12 | 0 µg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 262 mg |
| Phosphorus, P | 92 mg |
| Sodium, Na | 18 mg |
| Copper, Cu | 0.7 mg |
| Manganese, Mn | 0.5 mg |
| Calcium, Ca | 55 mg |
| Potassium, K | 919 mg |
| Zinc, Zn | 10.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folic acid | 0 µg |
| Folate, food | 9 µg |
| Folate, DFE | 9 µg |
| Retinol | 0 µg |
| Ash | 3.8 g |
| Tryptophan | 0.3 g |
| Threonine | 0.7 g |
| Methionine | 0.4 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.8 g |
| Alanine | 0.9 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.4 g |
| Proline | 0.8 g |
| Cholesterol | 0 mg |
| Fatty acids, total saturated | 3.7 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| Water | 4.5 g |
| Niacin | 0.3 mg |
| Pantothenic acid | 0.1 mg |
| Isoleucine | 1 g |
| Leucine | 1.6 g |
| Lysine | 1.4 g |
| Cystine | 0.2 g |
| Valine | 1.5 g |
| Arginine | 3 g |
| Histidine | 0.5 g |
| Aspartic acid | 1.9 g |
| Serine | 0.9 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 1.2 g |
| MUFA 18:1 | 6 g |
| PUFA 18:2 | 8.8 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 6 g |
| Fatty acids, total polyunsaturated | 8.8 g |
Common serving sizes
- 64 g (cup)
- 28 g (oz (85 seeds))
Compare Seeds, pumpkin and squash seeds, whole, roasted, without salt
- Seeds, pumpkin and squash seeds, whole, roasted, without salt vs Seeds, pumpkin and squash seeds, whole, roasted, with salt added
- Seeds, pumpkin and squash seeds, whole, roasted, without salt vs Flour, coconut
- Seeds, pumpkin and squash seeds, whole, roasted, without salt vs Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged
Data source: USDA FoodData Central, SR Legacy (FDC ID 170188).