Pumpkin and squash seed kernels
Seeds, roasted, without salt
32 grams of pumpkin and squash seed kernels (Seeds, roasted, without salt) contains 184 Calories The macronutrient breakdown is 9% carbs, 71% fat, and 19% protein. This is a good source of protein (17% of your Daily Value), fiber (7% of your Daily Value), and potassium (5% of your Daily Value).
Nutrition Facts
For 32 grams of pumpkin and squash seed kernels
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 184 | |
| Fats | 16g | 20% |
| Saturated fats | 3g | 14% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 6mg | 0.3% |
| Carbs | 5g | 2% |
| Net carbs | 3g | |
| Fiber | 2g | 7% |
| Sugar | 0.4g | |
| Protein | 10g | |
| Calcium | 17mg | 2% |
| Iron | 3mg | 32% |
| Potassium | 252mg | 5% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.3μg | |
| Beta carotene | 2μg | |
| Caffeine | 0mg | |
| Choline | 20mg | 4% |
| Copper | 0.4mg | 45% |
| Fluoride | – | |
| Folate (B9) | 18μg | 5% |
| Lycopene | 0μg | |
| Magnesium | 176mg | 42% |
| Manganese | 1mg | 62% |
| Niacin | 1mg | 9% |
| Pantothenic acid | 0.2mg | 4% |
| Phosphorus | 376mg | 54% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0mg | 4% |
| Selenium | 3μg | 5% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 2% |
| Vitamin A IU | 3IU | |
| Vitamin A | 0μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0mg | 2% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 0.2mg | 1% |
| Vitamin K | 1μg | 1% |
| Zinc | 2mg | 22% |
| Sugars | ||
| Sugar | 0.4g | |
| Sucrose | 0.4g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0.2g | |
| Fats | ||
| Saturated fats | 3g | 14% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 6g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 6g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.5g | |
| Arginine | 2g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.2g | |
| Hydroxyproline | – | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 0.4g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 0.4g | |
| Serine | 1g | |
| Threonine | 0.3g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.3g | |
| Valine | 0.5g | |
Similar Foods
Pepitas Roasted & Salted Pumpkin Seed Kernels Great Value
Pumpkin Seeds, Salted/Roasted Good Sense
