Pumpkin and squash seeds
Seeds, whole, roasted, without salt
2 cup of pumpkin and squash seeds (Seeds, whole, roasted, without salt) contains 571 Calories The macronutrient breakdown is 46% carbs, 38% fat, and 16% protein. This is a good source of protein (42% of your Daily Value), fiber (84% of your Daily Value), and potassium (25% of your Daily Value).
- 50 grams
- 100 grams
- 200 grams
- 0.5 cup
- 1 cup
- 2 cup
- 0.5 oz (85 seeds)
- 1 oz (85 seeds)
- 2 oz (85 seeds)
- 0.5 tbsp
- 1 tbsp
- 2 tbsp
Nutrition Facts
For 2 cup of pumpkin and squash seeds (128g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 571 | |
| Fats | 25g | 32% |
| Saturated fats | 5g | 23% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 23mg | 1% |
| Carbs | 69g | 25% |
| Net carbs | 45g | |
| Fiber | 24g | 84% |
| Sugar | – | |
| Protein | 24g | |
| Calcium | 70mg | 7% |
| Iron | 4mg | 53% |
| Potassium | 1176mg | 25% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | 1mg | 98% |
| Fluoride | – | |
| Folate (B9) | 12μg | 3% |
| Lycopene | – | |
| Magnesium | 335mg | 80% |
| Manganese | 1mg | 28% |
| Niacin | 0.4mg | 2% |
| Pantothenic acid | 0.1mg | 1% |
| Phosphorus | 118mg | 17% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 5% |
| Selenium | – | |
| Theobromine | – | |
| Thiamine | 0mg | 4% |
| Vitamin A IU | 79IU | |
| Vitamin A | 4μg | 0.4% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0mg | 4% |
| Vitamin C | 0.4mg | 0.4% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | 13mg | 120% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 5g | 23% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 11g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 4g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
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