Seeds, pumpkin and squash seed kernels, dried
Category: Nut and Seed Products
100g of Seeds, pumpkin and squash seed kernels, dried contains 559 kcal calories, 30.23g protein, and 592mg magnesium per USDA FoodData Central.
Nutrition at a glance
All values shown per 100 grams
Calories559kcal
Protein30.2g
Carbohydrates10.7g
Total fat49.1g
Full nutrient breakdown
per 100 gMacronutrients▾
| % DV | ||
|---|---|---|
| Calories | 559 kcal | 28% |
| Protein | 30.23 g | 60% |
| Carbohydrates | 10.71 g | 4% |
| Total fat | 49.05 g | 63% |
| Fiber | 6 g | 21% |
| Sugars | 1.4 g | — |
Minerals▾
| % DV | ||
|---|---|---|
| Sodium | 7 mg | 0% |
| Potassium | 809 mg | 17% |
| Calcium | 46 mg | 4% |
| Magnesium | 592 mg | 141% |
| Phosphorus | 1,233 mg | 99% |
| Iron | 8.82 mg | 49% |
| Zinc | 7.81 mg | 71% |
| Copper | 1.34 mg | 149% |
| Manganese | 4.54 mg | 198% |
| Selenium | 9.4 µg | 17% |
Fat detail▾
| % DV | ||
|---|---|---|
| Saturated fat | 8.66 g | 43% |
| Monounsaturated fat | 16.24 g | — |
| Polyunsaturated fat | 20.98 g | — |
| Trans fat | 0.06 g | — |
| Cholesterol | 0 mg | 0% |
| EPA (Omega-3) | 0 g | — |
| DHA (Omega-3) | 0 g | — |
| DPA (Omega-3) | 0 g | — |
Vitamins▾
| % DV | ||
|---|---|---|
| Vitamin A | 1 µg | 0% |
| Retinol | 0 µg | — |
| Vitamin C | 1.9 mg | 2% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.18 mg | 15% |
| Vitamin K | 7.3 µg | 6% |
| Thiamin (B1) | 0.27 mg | 23% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 4.99 mg | 31% |
| Pantothenic acid (B5) | 0.75 mg | 15% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate (B9) | 58 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 63 mg | 11% |
Antioxidants & carotenoids▾
| % DV | ||
|---|---|---|
| Beta-carotene | 9 µg | — |
| Alpha-carotene | 1 µg | — |
| Beta-cryptoxanthin | 1 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin | 74 µg | — |
Amino acids▾
| % DV | ||
|---|---|---|
| Lysine | 1.24 g | — |
| Leucine | 2.42 g | — |
| Isoleucine | 1.28 g | — |
| Valine | 1.58 g | — |
| Threonine | 1 g | — |
| Methionine | 0.6 g | — |
| Phenylalanine | 1.73 g | — |
| Tryptophan | 0.58 g | — |
| Histidine | 0.78 g | — |
| Arginine | 5.35 g | — |
Other▾
| % DV | ||
|---|---|---|
| Water | 5.23 g | — |
| Caffeine | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Household serving sizes
g- cup
- 129 g
- oz
- 28 g
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Published: 2019-04-01
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