Pumpkin and squash seed kernels
Seeds, dried
1 tbsp of pumpkin and squash seed kernels (Seeds, dried) contains 45 Calories. The macronutrient breakdown is 7% carbs, 73% fat, and 20% protein. This is a good source of protein (4% of your Daily Value), fiber (2% of your Daily Value), and potassium (1% of your Daily Value).
Nutrition Facts
For 1 tbsp of pumpkin and squash seed kernels (8g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 45 | |
| Fats | 4g | 5% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 1mg | 0% |
| Carbs | 1g | 0.3% |
| Net carbs | 0.4g | |
| Fiber | 0.5g | 2% |
| Sugar | 0.1g | |
| Protein | 2g | |
| Calcium | 4mg | 0.4% |
| Iron | 1mg | 9% |
| Potassium | 65mg | 1% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.1μg | |
| Beta carotene | 1μg | |
| Caffeine | 0mg | |
| Choline | 5mg | 1% |
| Copper | 0.1mg | 12% |
| Fluoride | – | |
| Folate (B9) | 5μg | 1% |
| Lycopene | 0μg | |
| Magnesium | 48mg | 11% |
| Manganese | 0.4mg | 16% |
| Niacin | 0.4mg | 3% |
| Pantothenic acid | 0.1mg | 1% |
| Phosphorus | 99mg | 14% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0mg | 1% |
| Selenium | 1μg | 1% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 2% |
| Vitamin A IU | 1IU | |
| Vitamin A | 0.1μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0mg | 1% |
| Vitamin C | 0.2mg | 0.2% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 0.2mg | 1% |
| Vitamin K | 1μg | 0.5% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 0.1g | |
| Sucrose | 0.1g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0.1g | |
| Fats | ||
| Saturated fats | 1g | 3% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.4g | |
| Aspartic acid | 0.2g | |
| Cystine | 0g | |
| Glutamic acid | 0.5g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | – | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.1g | |
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