Seeds Pumpkin and Squash Seed Kernels (Dried)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Seeds, pumpkin and squash seed kernels, dried
Nut and Seed Products
A 100g serving covers 198% of the daily recommended Manganese, making Seeds Pumpkin and Squash Seed Kernels (Dried) one of the more concentrated dietary sources of this nutrient. Both protein (30.2g) and fat (49g) are substantial, making Seeds Pumpkin and Squash Seed Kernels (Dried) a calorie-efficient source of both macronutrients. At 559 calories per 100g, Seeds Pumpkin and Squash Seed Kernels (Dried) is highly concentrated in energy, typical of foods rich in fats or sugars. With only 7mg of sodium, Seeds Pumpkin and Squash Seed Kernels (Dried) is naturally very low in sodium and suitable for sodium-restricted diets. Seeds Pumpkin and Squash Seed Kernels (Dried) provides 6g of dietary fiber per 100g (21% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Seeds Pumpkin and Squash Seed Kernels (Dried) delivers meaningful amounts of 18 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein20%30.2 g
- Fat73%49 g
- Carbs7%10.7 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 5.2 | G |
| Energy | 559 | KCAL |
| Protein | 30.2 | G |
| Total lipid (fat) | 49.0 | G |
| Carbohydrate, by difference | 10.7 | G |
| Fiber, total dietary | 6.0 | G |
| Total Sugars | 1.4 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 1.9 | MG |
| Thiamin | 0.27 | MG |
| Riboflavin | 0.15 | MG |
| Niacin | 5.0 | MG |
| Vitamin B-6 | 0.14 | MG |
| Folate, total | 58.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 1.0 | UG |
| Vitamin E (alpha-tocopherol) | 2.2 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 7.3 | UG |
| Calcium, Ca | 46.0 | MG |
| Iron, Fe | 8.8 | MG |
| Magnesium, Mg | 592 | MG |
| Phosphorus, P | 1233 | MG |
| Potassium, K | 809 | MG |
| Sodium, Na | 7.0 | MG |
| Zinc, Zn | 7.8 | MG |
| Copper, Cu | 1.3 | MG |
| Manganese, Mn | 4.5 | MG |
| Selenium, Se | 9.4 | UG |
| Energy | 2339 | kJ |
| Ash | 4.8 | G |
| Sucrose | 1.1 | G |
| Glucose | 0.13 | G |
| Fructose | 0.15 | G |
| Lactose | 0 | G |
| Maltose | 0 | G |
| Galactose | 0 | G |
| Starch | 1.5 | G |
| Pantothenic acid | 0.75 | MG |
| Folic acid | 0 | UG |
| Folate, food | 58.0 | UG |
| Folate, DFE | 58.0 | UG |
| Choline, total | 63.0 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 9.0 | UG |
| Carotene, alpha | 1.0 | UG |
| Cryptoxanthin, beta | 1.0 | UG |
| Vitamin A, IU | 16.0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 74.0 | UG |
| Vitamin E, added | 0 | MG |
| Tocopherol, beta | 0.03 | MG |
| Tocopherol, gamma | 35.1 | MG |
| Tocopherol, delta | 0.44 | MG |
| Tocotrienol, alpha | 0 | MG |
| Tocotrienol, beta | 0 | MG |
| Tocotrienol, gamma | 0.06 | MG |
| Tocotrienol, delta | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Vitamin K (Menaquinone-4) | 0 | UG |
| Fatty acids, total saturated | 8.7 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0.001 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0.003 | G |
| SFA 12:0 | 0.006 | G |
| SFA 14:0 | 0.06 | G |
| SFA 15:0 | 0.008 | G |
| SFA 16:0 | 5.4 | G |
| SFA 17:0 | 0.04 | G |
| SFA 18:0 | 2.9 | G |
| SFA 20:0 | 0.21 | G |
| SFA 22:0 | 0.06 | G |
| SFA 24:0 | 0.04 | G |
| Fatty acids, total monounsaturated | 16.2 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0.05 | G |
| MUFA 16:1 c | 0.05 | G |
| MUFA 17:1 | 0 | G |
| MUFA 18:1 | 16.1 | G |
| MUFA 18:1 c | 16.1 | G |
| MUFA 20:1 | 0.06 | G |
| MUFA 22:1 | 0.001 | G |
| MUFA 22:1 c | 0 | G |
| MUFA 24:1 c | 0.005 | G |
| Fatty acids, total polyunsaturated | 21.0 | G |
| PUFA 18:2 | 20.7 | G |
| PUFA 18:2 n-6 c,c | 20.7 | G |
| PUFA 18:2 CLAs | 0.004 | G |
| PUFA 18:3 | 0.12 | G |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.12 | G |
| PUFA 18:3 n-6 c,c,c | 0 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:2 n-6 c,c | 0.004 | G |
| PUFA 20:3 | 0 | G |
| PUFA 20:3 n-3 | 0 | G |
| PUFA 20:3 n-6 | 0 | G |
| PUFA 20:4 | 0.13 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:4 | 0.006 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0.06 | G |
| Fatty acids, total trans-monoenoic | 0.03 | G |
| TFA 16:1 t | 0 | G |
| TFA 18:1 t | 0.03 | G |
| TFA 22:1 t | 0.001 | G |
| TFA 18:2 t not further defined | 0.04 | G |
| Fatty acids, total trans-polyenoic | 0.04 | G |
| Tryptophan | 0.58 | G |
| Threonine | 1.00 | G |
| Isoleucine | 1.3 | G |
| Leucine | 2.4 | G |
| Lysine | 1.2 | G |
| Methionine | 0.60 | G |
| Cystine | 0.33 | G |
| Phenylalanine | 1.7 | G |
| Tyrosine | 1.1 | G |
| Valine | 1.6 | G |
| Arginine | 5.4 | G |
| Histidine | 0.78 | G |
| Alanine | 1.5 | G |
| Aspartic acid | 3.0 | G |
| Glutamic acid | 6.2 | G |
| Glycine | 1.8 | G |
| Proline | 1.3 | G |
| Serine | 1.7 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| oz (28.35g) | 158 | 8.6g | 13.9g | 3g |
| cup (129g) | 721 | 39g | 63.3g | 13.8g |
Scaled from Seeds Pumpkin and Squash Seed Kernels (Dried)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Seeds Pumpkin and Squash Seed Kernels (Dried) is a excellent source of Magnesium (141% DV) — see top foods ranked by Magnesium
- Seeds Pumpkin and Squash Seed Kernels (Dried) is a excellent source of Zinc (71% DV) — see top foods ranked by Zinc
- Seeds Pumpkin and Squash Seed Kernels (Dried) is a excellent source of Protein (60% DV) — see top foods ranked by Protein
- Seeds Pumpkin and Squash Seed Kernels (Dried) is a excellent source of Iron (49% DV) — see top foods ranked by Iron
- Seeds Pumpkin and Squash Seed Kernels (Dried) is a excellent source of Fiber (21% DV) — see top foods ranked by Fiber
Dietary Considerations
With 809mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Pumpkin and Squash Seed Kernels (Dried). See the Kidney Disease & Low-Potassium Diet guide for more.
Seeds Pumpkin and Squash Seed Kernels (Dried) is naturally low in sodium at 7mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Seeds Pumpkin and Squash Seed Kernels (Dried) provides 8.8mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Related Articles
Rankings Among 8,262 USDA Foods
- Magnesium: top <1% (#1 of 8,262)
- Zinc: top 3% (#248 of 8,262)
- Protein: top 4% (#330 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170556.
View on USDA FoodData Central →