Pumpkin and squash seed kernels
Seeds, dried
2 oz of pumpkin and squash seed kernels (Seeds, dried) contains 317 Calories. The macronutrient breakdown is 7% carbs, 73% fat, and 20% protein. This is a good source of protein (31% of your Daily Value), fiber (12% of your Daily Value), and potassium (10% of your Daily Value).
Nutrition Facts
For 2 oz of pumpkin and squash seed kernels (57g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 317 | |
| Fats | 28g | 36% |
| Saturated fats | 5g | 25% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 4mg | 0.2% |
| Carbs | 6g | 2% |
| Net carbs | 3g | |
| Fiber | 3g | 12% |
| Sugar | 1g | |
| Protein | 17g | |
| Calcium | 26mg | 3% |
| Iron | 5mg | 63% |
| Potassium | 459mg | 10% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 5μg | |
| Caffeine | 0mg | |
| Choline | 36mg | 6% |
| Copper | 1mg | 85% |
| Fluoride | – | |
| Folate (B9) | 33μg | 8% |
| Lycopene | 0μg | |
| Magnesium | 336mg | 80% |
| Manganese | 3mg | 112% |
| Niacin | 3mg | 18% |
| Pantothenic acid | 0.4mg | 9% |
| Phosphorus | 699mg | 100% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 7% |
| Selenium | 5μg | 10% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 13% |
| Vitamin A IU | 9IU | |
| Vitamin A | 1μg | 0.1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 4μg | 3% |
| Zinc | 4mg | 40% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 1g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 5g | 25% |
| Monounsaturated fats | 9g | |
| Polyunsaturated fats | 12g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 12g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 3g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
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