Pumpkin and squash seed kernels

Seeds, dried

Pumpkin and squash seed kernels
Fat 73%Protein 20%
Percent Calories

100 grams of pumpkin and squash seed kernels (Seeds, dried) contains 559 Calories The macronutrient breakdown is 7% carbs, 73% fat, and 20% protein. This is a good source of protein (54% of your Daily Value), fiber (21% of your Daily Value), and potassium (17% of your Daily Value).

Nutrition Facts

For 100 grams of pumpkin and squash seed kernels

NutrientValue%DV
Calories559
Fats49g 63%
Saturated fats9g 43%
Trans fats0.1g
Cholesterol0mg 0%
Sodium7mg 0.3%
Carbs11g 4%
Net carbs5g
Fiber6g 21%
Sugar1g
Protein30g
Calcium46mg 5%
Iron9mg 110%
Potassium809mg 17%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene1μg
Beta carotene9μg
Caffeine0mg
Choline63mg 11%
Copper1mg 149%
Fluoride
Folate (B9)58μg 15%
Lycopene0μg
Magnesium592mg 141%
Manganese5mg 198%
Niacin5mg 31%
Pantothenic acid1mg 15%
Phosphorus1233mg 176%
Retinol0μg
Riboflavin (B2)0.2mg 12%
Selenium9μg 17%
Theobromine0mg
Thiamine0.3mg 23%
Vitamin A IU16IU
Vitamin A1μg 0.1%
Vitamin B120μg 0%
Vitamin B60.1mg 11%
Vitamin C2mg 2%
Vitamin D IU0IU
Vitamin D2
Vitamin D3
Vitamin E2mg 15%
Vitamin K7μg 6%
Zinc8mg 71%
Sugars
Sugar1g
Sucrose1g
Glucose0.1g
Fructose0.2g
Lactose0g
Maltose0g
Galactose0g
Starch1g
Fats
Saturated fats9g 43%
Monounsaturated fats16g
Polyunsaturated fats21g
Trans fats0.1g
Fatty Acids
Total omega 30.1g
Total omega 621g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine5g
Aspartic acid3g
Cystine0.3g
Glutamic acid6g
Glycine2g
Histidine1g
Hydroxyproline
Isoleucine1g
Leucine2g
Lysine1g
Methionine1g
Phenylalanine2g
Proline1g
Serine2g
Threonine1g
Tryptophan1g
Tyrosine1g
Valine2g

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