Seeds, pumpkin and squash seed kernels: nutrition in 100 g
Seeds, pumpkin and squash seed kernels, dried. USDA FoodData Central, SR Legacy record, FDC 170556. View it on FoodData Central. Records may leave some measurements out.
Seeds, pumpkin and squash seed kernels, dried
in 100 g
Calories559
- Protein
- 30.2 g
- Fat
- 49.1 g
- Saturated fat
- 8.66 g
- Carbohydrate
- 10.7 g
- Fibre
- 6 g
- Sugars
- 1.4 g
- Sodium
- 7 mg
- Potassium
- 809 mg
Where the calories come from
559 kcalin 100 g
- 30.2 g protein
- 49.1 g fat
- 10.7 g carbs
Vitamins and minerals
The amount in 100 g as a percentage of the US reference intake.
Reference intakes foraged
Male
19–30
Percentages use US reference intakes for male, ages 19–30. They are general reference values, not individual targets. K1 and K2 use the total-vitamin-K reference. Missing measurements are not evidence of zero content. Data and reference sources.
Vitamins
Minerals
All values in 100 g
| Energy | 559 | kcal |
| Carbohydrate | 10.7 | g |
| Fibre | 6 | g |
| Sugars | 1.4 | g |
| Starch | 1.47 | g |
| Fat | 49.1 | g |
| Saturated fat | 8.66 | g |
| Monounsaturated fat | 16.2 | g |
| Polyunsaturated fat | 21 | g |
| Omega 3 | 0.12 | g |
| Omega 6 | 20.9 | g |
| Protein | 30.2 | g |
| Vitamins | ||
| Vitamin C | 1.9 | mg |
| Vitamin B1 | 0.27 | mg |
| Vitamin B2 | 0.15 | mg |
| Vitamin B3 | 4.99 | mg |
| Vitamin B6 | 0.14 | mg |
| Folate | 58 | µg |
| Choline | 63 | mg |
| Vitamin B12 | 0 | µg |
| Vitamin A | 1 | µg |
| Vitamin E | 2.18 | mg |
| Vitamin D | 0 | µg |
| Vitamin K1 | 7.3 | µg |
| Vitamin K2 | 0 | µg |
| Minerals | ||
| Calcium | 46 | mg |
| Iron | 8.82 | mg |
| Magnesium | 592 | mg |
| Phosphorus | 1,233 | mg |
| Potassium | 809 | mg |
| Sodium | 7 | mg |
| Zinc | 7.81 | mg |
| Copper | 1.34 | mg |
| Manganese | 4.54 | mg |
| Selenium | 9.4 | µg |