⅔ cup of pumpkin and squash seed kernels (Seeds, dried) contains 481 Calories. The macronutrient breakdown is 7% carbs, 73% fat, and 20% protein. This is a good source of protein (46% of your Daily Value), fiber (18% of your Daily Value), and potassium (15% of your Daily Value).
Nutrition Facts
For ⅔ cup of pumpkin and squash seed kernels (86g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 481 | |
| Fats | 42g | 54% |
| Saturated fats | 7g | 37% |
| Trans fats | 0.1g | |
| Cholesterol | 0mg | 0% |
| Sodium | 6mg | 0.3% |
| Carbs | 9g | 3% |
| Net carbs | 4g | |
| Fiber | 5g | 18% |
| Sugar | 1g | |
| Protein | 26g | |
| Calcium | 40mg | 4% |
| Iron | 8mg | 95% |
| Potassium | 696mg | 15% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 8μg | |
| Caffeine | 0mg | |
| Choline | 54mg | 10% |
| Copper | 1mg | 128% |
| Fluoride | – | |
| Folate (B9) | 50μg | 12% |
| Lycopene | 0μg | |
| Magnesium | 509mg | 121% |
| Manganese | 4mg | 170% |
| Niacin | 4mg | 27% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 1060mg | 151% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 10% |
| Selenium | 8μg | 15% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 20% |
| Vitamin A IU | 14IU | |
| Vitamin A | 1μg | 0.1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 9% |
| Vitamin C | 2mg | 2% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 6μg | 5% |
| Zinc | 7mg | 61% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 1g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 7g | 37% |
| Monounsaturated fats | 14g | |
| Polyunsaturated fats | 18g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 18g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 5g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.5g | |
| Tyrosine | 1g | |
| Valine | 1g | |
Similar Foods
Pepitas Organic - Whole Foods Market
Pumpkin Seeds 365 Everyday Value
Pumpkin Seeds, Raw, Unsalted Now Real Food
Pumpkin Seeds, Raw Kind
Pepita Salsa Trader Joe's
Organic Raw Pumpkin Seeds Sprouts Farmers Market
