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
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 |
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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
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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 →