2 cup of pumpkin and squash seed kernels (Seeds, roasted, with salt added) contains 1355 Calories. The macronutrient breakdown is 9% carbs, 71% fat, and 19% protein. This is a good source of protein (126% of your Daily Value), fiber (55% of your Daily Value), and potassium (40% of your Daily Value).
Nutrition Facts
For 2 cup of pumpkin and squash seed kernels (236g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 1355 | |
| Fats | 116g | 148% |
| Saturated fats | 20g | 101% |
| Trans fats | 0.1g | |
| Cholesterol | 0mg | 0% |
| Sodium | 604mg | 26% |
| Carbs | 35g | 13% |
| Net carbs | 19g | |
| Fiber | 15g | 55% |
| Sugar | 3g | |
| Protein | 70g | |
| Calcium | 123mg | 12% |
| Iron | 19mg | 238% |
| Potassium | 1860mg | 40% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 2μg | |
| Beta carotene | 12μg | |
| Caffeine | 0mg | |
| Choline | 149mg | 27% |
| Copper | 3mg | 334% |
| Fluoride | – | |
| Folate (B9) | 135μg | 34% |
| Lycopene | 0μg | |
| Magnesium | 1298mg | 309% |
| Manganese | 11mg | 461% |
| Niacin | 10mg | 65% |
| Pantothenic acid | 1mg | 27% |
| Phosphorus | 2771mg | 396% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.4mg | 27% |
| Selenium | 22μg | 40% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 14% |
| Vitamin A IU | 19IU | |
| Vitamin A | 0μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 18% |
| Vitamin C | 4mg | 5% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 11μg | 9% |
| Zinc | 18mg | 164% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 3g | |
| Glucose | 0.2g | |
| Fructose | 0.2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 2g | |
| Fats | ||
| Saturated fats | 20g | 101% |
| Monounsaturated fats | 37g | |
| Polyunsaturated fats | 47g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 46g | |
| Alpha Linolenic Acid (ALA) | 0.3g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 12g | |
| Aspartic acid | 7g | |
| Cystine | 1g | |
| Glutamic acid | 14g | |
| Glycine | 4g | |
| Histidine | 2g | |
| Hydroxyproline | – | |
| Isoleucine | 3g | |
| Leucine | 6g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 4g | |
| Proline | 3g | |
| Serine | 4g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 3g | |
| Valine | 4g | |
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