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[N]extrient

Seeds Pumpkin and Squash Seed Kernels with Salt Added (Roasted)

SR Legacy·Comprehensive Reference Data

Seeds, pumpkin and squash seed kernels, roasted, with salt added

Nut and Seed Products

Seeds Pumpkin and Squash Seed Kernels with Salt Added (Roasted) is a Nut and Seed Products food providing 574 kcal per 100g, making it very calorie-dense compared to similar foods. It is an excellent source of Manganese (195% DV) and Copper (142% DV). With 29.8g of protein per 100g, it ranks among higher-protein options in its category.

Calories574KCAL
Protein29.8G
Fat49G
Carbs14.7G
Fiber6.5G

Calorie Distribution

619kcal
  • Protein19%29.8 g
  • Fat71%49 g
  • Carbs9%14.7 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water2.0G
Energy574KCAL
Protein29.8G
Total lipid (fat)49.0G
Carbohydrate, by difference14.7G
Fiber, total dietary6.5G
Total Sugars1.3G
Cholesterol0MG
Vitamin C, total ascorbic acid1.8MG
Thiamin0.07MG
Riboflavin0.15MG
Niacin4.4MG
Vitamin B-60.10MG
Folate, total57.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.56MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)4.5UG
Calcium, Ca52.0MG
Iron, Fe8.1MG
Magnesium, Mg550MG
Phosphorus, P1174MG
Potassium, K788MG
Sodium, Na256MG
Zinc, Zn7.6MG
Copper, Cu1.3MG
Manganese, Mn4.5MG
Selenium, Se9.4UG
Energy2401kJ
Ash4.4G
Sucrose1.1G
Glucose0.07G
Fructose0.07G
Lactose0G
Maltose0G
Galactose0G
Starch0.74G
Pantothenic acid0.57MG
Folic acid0UG
Folate, food57.0UG
Folate, DFE57.0UG
Choline, total63.0MG
Betaine1.5MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta5.0UG
Carotene, alpha1.0UG
Cryptoxanthin, beta0UG
Vitamin A, IU8.0IU
Lycopene0UG
Lutein + zeaxanthin30.0UG
Vitamin E, added0MG
Tocopherol, beta0.09MG
Tocopherol, gamma12.7MG
Tocopherol, delta0.28MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0UG
Fatty acids, total saturated8.5G
SFA 4:00G
SFA 6:00.007G
SFA 8:00.002G
SFA 10:00.002G
SFA 12:00.006G
SFA 14:00.06G
SFA 15:00.008G
SFA 16:05.2G
SFA 17:00.04G
SFA 18:02.9G
SFA 20:00.22G
SFA 22:00.06G
SFA 24:00.04G
Fatty acids, total monounsaturated15.7G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.04G
MUFA 16:1 c0.04G
MUFA 17:10G
MUFA 18:115.6G
MUFA 18:1 c15.6G
MUFA 20:10.05G
MUFA 22:10.001G
MUFA 22:1 c0G
MUFA 24:1 c0.01G
Fatty acids, total polyunsaturated19.9G
PUFA 18:219.6G
PUFA 18:2 n-6 c,c19.6G
PUFA 18:2 CLAs0.005G
PUFA 18:30.11G
PUFA 18:3 n-3 c,c,c (ALA)0.11G
PUFA 18:3 n-6 c,c,c0G
PUFA 18:40G
PUFA 20:2 n-6 c,c0.01G
PUFA 20:30G
PUFA 20:3 n-30G
PUFA 20:3 n-60G
PUFA 20:40.12G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:40.005G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0.04G
Fatty acids, total trans-monoenoic0.02G
TFA 16:1 t0G
TFA 18:1 t0.01G
TFA 22:1 t0.001G
TFA 18:2 t not further defined0.03G
Fatty acids, total trans-polyenoic0.03G
Stigmasterol0MG
Campesterol3.0MG
Beta-sitosterol13.0MG
Tryptophan0.57G
Threonine0.98G
Isoleucine1.3G
Leucine2.4G
Lysine1.2G
Methionine0.59G
Cystine0.33G
Phenylalanine1.7G
Tyrosine1.1G
Valine1.6G
Arginine5.3G
Histidine0.77G
Alanine1.5G
Aspartic acid2.9G
Glutamic acid6.1G
Glycine1.8G
Proline1.3G
Serine1.7G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

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Seeds Pumpkin and Squash Seed Kernels Without Salt (Roasted)

574 kcal29.8g protein

Flour Coconut

16.1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Seeds Pumpkin and Squash Seed Kernels Without Salt (Roasted)

574 kcal29.84g protein

Seeds Pumpkin and Squash Seed Kernels (Dried)

559 kcal30.23g protein

Seeds Watermelon Seed Kernels (Dried)

557 kcal28.33g protein

Seeds Hemp Seed Hulled

553 kcal31.56g protein

Seeds Cottonseed Kernels (Roasted (glandless))

506 kcal32.59g protein

Spices Mustard Seed Ground

508 kcal26.08g protein

Nutrient Highlights

  • Seeds Pumpkin and Squash Seed Kernels with Salt Added (Roasted) is a excellent source of Magnesium (131% DV) — see top foods ranked by Magnesium
  • Seeds Pumpkin and Squash Seed Kernels with Salt Added (Roasted) is a excellent source of Zinc (69% DV) — see top foods ranked by Zinc
  • Seeds Pumpkin and Squash Seed Kernels with Salt Added (Roasted) is a excellent source of Protein (60% DV) — see top foods ranked by Protein
  • Seeds Pumpkin and Squash Seed Kernels with Salt Added (Roasted) is a excellent source of Iron (45% DV) — see top foods ranked by Iron
  • Seeds Pumpkin and Squash Seed Kernels with Salt Added (Roasted) is a excellent source of Fiber (23% DV) — see top foods ranked by Fiber

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories574
% Daily Value*
Total Fat 49.0G63%
Cholesterol 0MG0%
Sodium 256MG11%
Total Carbohydrate 14.7G5%
Dietary Fiber 6.5G23%
Total Sugars 1.3G
Protein 29.8G60%
Vitamin D 0UG0%
Calcium 52.0MG4%
Iron 8.1MG45%
Potassium 788MG17%

* 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: 169415.

View on USDA FoodData Central →