Roasted Whole Pumpkin and Squash Seeds
Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition Facts
- Total Fat 19,4 g25%
- Saturated Fat 3,67 g18%
- Trans Fat —
- Cholesterol 0 mg0%
- Sodium 18 mg1%
- Total Carbohydrate 53,75 g20%
- Dietary Fiber 18,4 g66%
- Total Sugars —
- Protein 18,55 g37%
- Vitamin D 0 µg0%
- Calcium 55 mg4%
- Iron 3,31 mg18%
- Potassium 919 mg20%
100g of Seeds, pumpkin and squash seeds, whole, roasted contains 446 kcal calories, 18,55g protein, and 10,3mg zinc per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein16%(74 kcal)
- Carbs46%(215 kcal)
- Fat38%(175 kcal)
Nutrient density
Meets ≥10% Daily Value for 12 of 26 nutrients
Moderate nutrient densityUse Roasted Whole Pumpkin and Squash Seeds in your next meal plan
Melio can build a complete week of meals around Roasted Whole Pumpkin and Squash Seeds (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Nut and Seed Products
- Roasted Whole Pumpkin and Squash Seeds has a potassium-to-sodium ratio of 51.1:1, which is considered favorable for blood-pressure support.
- Roasted Whole Pumpkin and Squash Seeds contains more fiber per 100 g than cooked oatmeal — 18 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 446 kcal | 22% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 18,55 g | 37% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 53,75 g | 20% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 19,4 g | 25% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 18,4 g | 66% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 18 mg | 1% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 919 mg | 20% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 55 mg | 4% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 262 mg | 62% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 92 mg | 7% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 3,31 mg | 18% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 10,3 mg | 94% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,69 mg | 77% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,5 mg | 22% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 3,67 g | 18% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 6,03 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 8,84 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 3 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0,3 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,03 mg | 3% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,05 mg | 4% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,29 mg | 2% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,06 mg | 1% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,04 mg | 2% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 9 µg | 2% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Amino acids▾
| Nutrient | Amount | % 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▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 4,5 g | — |
Compare 2 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added | 168601 | 446 | 18,6 | 53,8 | 19,4 |
| Seeds, pumpkin and squash seeds, whole, roasted, without saltcurrent | 170188 | 446 | 18,6 | 53,8 | 19,4 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated20%(3,67 g)
- Monounsaturated33%(6,03 g)
- Polyunsaturated48%(8,84 g)
Household serving sizes
g- cup
- 64 g
- oz (85 seeds)
- 28 g
Frequently asked questions about Roasted Whole Pumpkin and Squash Seeds
How many calories in Roasted Whole Pumpkin and Squash Seeds?
Roasted Whole Pumpkin and Squash Seeds contains 446 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Roasted Whole Pumpkin and Squash Seeds?
Roasted Whole Pumpkin and Squash Seeds contains 18 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Roasted Whole Pumpkin and Squash Seeds?
Per 100 grams, Roasted Whole Pumpkin and Squash Seeds contains 18.55 g protein, 53.75 g carbohydrates, and 19.4 g total fat.
Is Roasted Whole Pumpkin and Squash Seeds good for keto or low-carb?
Roasted Whole Pumpkin and Squash Seeds has 53.8 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Roasted Whole Pumpkin and Squash Seeds nutrition data come from?
Nutrition data for Roasted Whole Pumpkin and Squash Seeds is sourced from USDA FoodData Central (FDC ID 170188). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients.
Diet compatibility
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Roasted Whole Pumpkin and Squash Seeds
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Roasted Whole Pumpkin and Squash Seeds.
3 meal ideas using Roasted Whole Pumpkin and Squash Seeds
Starter templates matched to Roasted Whole Pumpkin and Squash Seeds's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring roasted Whole Pumpkin and Squash Seeds
Combine roasted Whole Pumpkin and Squash Seeds with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Plant-based lunch with roasted Whole Pumpkin and Squash Seeds
A warm grain bowl with roasted Whole Pumpkin and Squash Seeds, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with roasted Whole Pumpkin and Squash Seeds
Roast roasted Whole Pumpkin and Squash Seeds with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
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.
Data sourced from USDA FoodData Central (FDC ID: 170188), accessed 2019-04-01.
Published: 2019-04-01
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Use Roasted Whole Pumpkin and Squash Seeds in your next meal plan
Melio can build a complete week of meals around Roasted Whole Pumpkin and Squash Seeds (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan