Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted)
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 seeds, whole, roasted, without salt
Nut and Seed Products
Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted) is a Nut and Seed Products food providing 446 kcal per 100g, making it calorie-dense compared to similar foods. It is an excellent source of Zinc (94% DV) and Copper (77% DV). With 18.4g of dietary fiber per 100g, it contributes meaningfully to daily fiber intake.
Calorie Distribution
- Protein16%18.6 g
- Fat38%19.4 g
- Carbs46%53.8 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 4.5 | G |
| Energy | 446 | KCAL |
| Protein | 18.6 | G |
| Total lipid (fat) | 19.4 | G |
| Carbohydrate, by difference | 53.8 | G |
| Fiber, total dietary | 18.4 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0.30 | MG |
| Thiamin | 0.03 | MG |
| Riboflavin | 0.05 | MG |
| Niacin | 0.29 | MG |
| Vitamin B-6 | 0.04 | MG |
| Folate, total | 9.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 3.0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 55.0 | MG |
| Iron, Fe | 3.3 | MG |
| Magnesium, Mg | 262 | MG |
| Phosphorus, P | 92.0 | MG |
| Potassium, K | 919 | MG |
| Sodium, Na | 18.0 | MG |
| Zinc, Zn | 10.3 | MG |
| Copper, Cu | 0.69 | MG |
| Manganese, Mn | 0.50 | MG |
| Energy | 1866 | kJ |
| Ash | 3.8 | G |
| Pantothenic acid | 0.06 | MG |
| Folic acid | 0 | UG |
| Folate, food | 9.0 | UG |
| Folate, DFE | 9.0 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 62.0 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 3.7 | G |
| SFA 12:0 | 0.02 | G |
| SFA 14:0 | 0.02 | G |
| SFA 16:0 | 2.4 | G |
| SFA 18:0 | 1.2 | G |
| Fatty acids, total monounsaturated | 6.0 | G |
| MUFA 16:1 | 0.04 | G |
| MUFA 18:1 | 6.0 | G |
| Fatty acids, total polyunsaturated | 8.8 | G |
| PUFA 18:2 | 8.8 | G |
| PUFA 18:3 | 0.08 | G |
| Tryptophan | 0.33 | G |
| Threonine | 0.68 | G |
| Isoleucine | 0.96 | G |
| Leucine | 1.6 | G |
| Lysine | 1.4 | G |
| Methionine | 0.42 | G |
| Cystine | 0.23 | G |
| Phenylalanine | 0.92 | G |
| Tyrosine | 0.77 | G |
| Valine | 1.5 | G |
| Arginine | 3.0 | G |
| Histidine | 0.52 | G |
| Alanine | 0.88 | G |
| Aspartic acid | 1.9 | G |
| Glutamic acid | 3.3 | G |
| Glycine | 1.4 | G |
| Proline | 0.76 | G |
| Serine | 0.87 | G |
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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
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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: 170188.
View on USDA FoodData Central →