Pumpkin and squash seed kernels
Seeds, dried

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
Nutrient | Value | %DV |
---|---|---|
Calories | 559 | |
Fats | 49g | 63% |
Saturated fats | 9g | 43% |
Trans fats | 0.1g | |
Cholesterol | 0mg | 0% |
Sodium | 7mg | 0.3% |
Carbs | 11g | 4% |
Net carbs | 5g | |
Fiber | 6g | 21% |
Sugar | 1g | |
Protein | 30g | |
Calcium | 46mg | 5% |
Iron | 9mg | 110% |
Potassium | 809mg | 17% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 1μg | |
Beta carotene | 9μg | |
Caffeine | 0mg | |
Choline | 63mg | 11% |
Copper | 1mg | 149% |
Fluoride | – | |
Folate (B9) | 58μg | 15% |
Lycopene | 0μg | |
Magnesium | 592mg | 141% |
Manganese | 5mg | 198% |
Niacin | 5mg | 31% |
Pantothenic acid | 1mg | 15% |
Phosphorus | 1233mg | 176% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 12% |
Selenium | 9μg | 17% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 23% |
Vitamin A IU | 16IU | |
Vitamin A | 1μg | 0.1% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.1mg | 11% |
Vitamin C | 2mg | 2% |
Vitamin D IU | 0IU | |
Vitamin D2 | – | |
Vitamin D3 | – | |
Vitamin E | 2mg | 15% |
Vitamin K | 7μg | 6% |
Zinc | 8mg | 71% |
Sugars | ||
Sugar | 1g | |
Sucrose | 1g | |
Glucose | 0.1g | |
Fructose | 0.2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 1g | |
Fats | ||
Saturated fats | 9g | 43% |
Monounsaturated fats | 16g | |
Polyunsaturated fats | 21g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 21g | |
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 | 6g | |
Glycine | 2g | |
Histidine | 1g | |
Hydroxyproline | – | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 1g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 1g | |
Serine | 2g | |
Threonine | 1g | |
Tryptophan | 1g | |
Tyrosine | 1g | |
Valine | 2g |
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