Seeds, pumpkin and squash seeds, whole, roasted
Seeds, pumpkin and squash seeds, whole, roasted, without salt
Category: Nut and Seed Products
100g of Seeds, pumpkin and squash seeds, whole, roasted contains 446 kcal calories, 18.55g protein, and 10.3mg zinc per USDA FoodData Central.
Nutrition at a glance
All values shown per 100 grams
Full nutrient breakdown
per 100 gMacronutrients▾
| % DV | ||
|---|---|---|
| Calories | 446 kcal | 22% |
| Protein | 18.55 g | 37% |
| Carbohydrates | 53.75 g | 20% |
| Total fat | 19.4 g | 25% |
| Fiber | 18.4 g | 66% |
Minerals▾
| % DV | ||
|---|---|---|
| Sodium | 18 mg | 1% |
| Potassium | 919 mg | 20% |
| Calcium | 55 mg | 4% |
| Magnesium | 262 mg | 62% |
| Phosphorus | 92 mg | 7% |
| Iron | 3.31 mg | 18% |
| Zinc | 10.3 mg | 94% |
| Copper | 0.69 mg | 77% |
| Manganese | 0.5 mg | 22% |
Fat detail▾
| % DV | ||
|---|---|---|
| Saturated fat | 3.67 g | 18% |
| Monounsaturated fat | 6.03 g | — |
| Polyunsaturated fat | 8.84 g | — |
| Cholesterol | 0 mg | 0% |
Vitamins▾
| % DV | ||
|---|---|---|
| Vitamin A | 3 µg | 0% |
| Retinol | 0 µg | — |
| Vitamin C | 0.3 mg | 0% |
| Vitamin D | 0 µg | 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 (B9) | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
Amino acids▾
| % DV | ||
|---|---|---|
| Lysine | 1.39 g | — |
| Leucine | 1.57 g | — |
| Isoleucine | 0.96 g | — |
| Valine | 1.49 g | — |
| Threonine | 0.68 g | — |
| Methionine | 0.42 g | — |
| Phenylalanine | 0.92 g | — |
| Tryptophan | 0.33 g | — |
| Histidine | 0.52 g | — |
| Arginine | 3.05 g | — |
Other▾
| % DV | ||
|---|---|---|
| Water | 4.5 g | — |
Household serving sizes
g- cup
- 64 g
- oz (85 seeds)
- 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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