Seeds, pumpkin and squash seed kernels, dried
* 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.9 MG | 2% | |
| Thiamin | 0.3 MG | 23% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 5.0 MG | 31% | |
| Pantothenic acid | 0.8 MG | 15% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 58 UG | 15% | |
| Choline, total | 63 MG | 11% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 2.2 MG | 15% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 7.3 UG | 6% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 46 MG | 4% | |
| Iron, Fe | 8.8 MG | 49% | |
| Magnesium, Mg | 592 MG | 141% | |
| Phosphorus, P | 1,233 MG | 99% | |
| Potassium, K | 809 MG | 17% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 7.8 MG | 71% | |
| Copper, Cu | 1.3 MG | 149% | |
| Manganese, Mn | 4.5 MG | 198% | |
| Selenium, Se | 9.4 UG | 17% |
Nutrition Highlights
- Excellent source of protein with 30.2g per 100g, great for muscle building and recovery.
- High in dietary fiber (6g per 100g), supporting digestive health.
- Good source of Iron, Fe (49% DV).
- Rich source of Magnesium, Mg (141% of Daily Value per 100g).
- Rich source of Phosphorus, P (99% of Daily Value per 100g).
- Rich source of Zinc, Zn (71% of Daily Value per 100g).
About Seeds, pumpkin and squash seed kernels, dried
These small, flat, oval-shaped kernels are the edible seeds found inside pumpkins and certain varieties of squash. After being extracted from the fruit, they are typically dried and often roasted, with or without their thin outer shells removed. In their dried form, they are a nutrient-dense food, offering a concentrated source of energy and essential nutrients.
Rich in protein, healthy fats, and dietary fiber, they are particularly valued for their mineral content, including magnesium, zinc, iron, and phosphorus. They also provide vitamin K and a range of antioxidants, making them a beneficial addition to a balanced diet. Their high fat content is primarily composed of unsaturated fats, including omega-6 fatty acids, which support heart health when consumed in moderation. However, due to their calorie density, portion control is important for those monitoring caloric intake.
Commonly enjoyed as a snack, either on their own or lightly salted and roasted, they can also be incorporated into a variety of dishes. They add crunch and nutrition to salads, granolas, and baked goods, or can be blended into pesto and other sauces. In some cuisines, they are ground into pastes or used as a topping for soups and stews. Their versatility and nutrient profile make them a popular choice for those seeking plant-based sources of protein and minerals.
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