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[N]extrient

Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted)

SR Legacy·Comprehensive Reference Data

Seeds, pumpkin and squash seeds, whole, roasted, without salt

Nut and Seed Products

A 100g serving covers 94% of the daily recommended Zinc, making Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) one of the more concentrated dietary sources of this nutrient. Both protein (18.6g) and fat (19.4g) are substantial, making Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) a calorie-efficient source of both macronutrients. At 446 calories per 100g, Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) is highly concentrated in energy, typical of foods rich in fats or sugars. With only 18mg of sodium, Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) is naturally very low in sodium and suitable for sodium-restricted diets. Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) provides 18.4g of dietary fiber per 100g (66% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories446KCAL
Protein18.6G
Fat19.4G
Carbs53.8G
Fiber18.4G

Calorie Distribution

464kcal
  • Protein16%18.6 g
  • Fat38%19.4 g
  • Carbs46%53.8 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water4.5G
Energy446KCAL
Protein18.6G
Total lipid (fat)19.4G
Carbohydrate, by difference53.8G
Fiber, total dietary18.4G
Cholesterol0MG
Vitamin C, total ascorbic acid0.30MG
Thiamin0.03MG
Riboflavin0.05MG
Niacin0.29MG
Vitamin B-60.04MG
Folate, total9.0UG
Vitamin B-120UG
Vitamin A, RAE3.0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca55.0MG
Iron, Fe3.3MG
Magnesium, Mg262MG
Phosphorus, P92.0MG
Potassium, K919MG
Sodium, Na18.0MG
Zinc, Zn10.3MG
Copper, Cu0.69MG
Manganese, Mn0.50MG
Energy1866kJ
Ash3.8G
Pantothenic acid0.06MG
Folic acid0UG
Folate, food9.0UG
Folate, DFE9.0UG
Retinol0UG
Vitamin A, IU62.0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated3.7G
SFA 12:00.02G
SFA 14:00.02G
SFA 16:02.4G
SFA 18:01.2G
Fatty acids, total monounsaturated6.0G
MUFA 16:10.04G
MUFA 18:16.0G
Fatty acids, total polyunsaturated8.8G
PUFA 18:28.8G
PUFA 18:30.08G
Tryptophan0.33G
Threonine0.68G
Isoleucine0.96G
Leucine1.6G
Lysine1.4G
Methionine0.42G
Cystine0.23G
Phenylalanine0.92G
Tyrosine0.77G
Valine1.5G
Arginine3.0G
Histidine0.52G
Alanine0.88G
Aspartic acid1.9G
Glutamic acid3.3G
Glycine1.4G
Proline0.76G
Serine0.87G

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85 seeds) (28.35g)1265.3g5.5g15.2g
cup (64g)28511.9g12.4g34.4g

Scaled from Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted)'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) is a excellent source of Zinc (94% DV) — see top foods ranked by Zinc
  • Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) is a excellent source of Fiber (66% DV) — see top foods ranked by Fiber
  • Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) is a excellent source of Magnesium (62% DV) — see top foods ranked by Magnesium
  • Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) is a excellent source of Protein (37% DV) — see top foods ranked by Protein
  • Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) is a excellent source of Potassium (20% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 919mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) is naturally low in sodium at 18mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) provides 3.3mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 1% (#83 of 8,262)
  • Zinc: top 1% (#83 of 8,262)
  • Magnesium: top 2% (#165 of 8,262)

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

Calories446
% Daily Value*
Total Fat 19.4G25%
Cholesterol 0MG0%
Sodium 18.0MG1%
Total Carbohydrate 53.8G20%
Dietary Fiber 18.4G66%
Total Sugars 0
Protein 18.6G37%
Vitamin D 0UG0%
Calcium 55.0MG4%
Iron 3.3MG18%
Potassium 919MG20%

* 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: 170188.

View on USDA FoodData Central →