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
Roasted pumpkin and squash seed kernels are almost identical in profile to their dried counterparts, with the fat and calorie density slightly higher after roasting concentrates the seeds. Protein remains strong, fiber is good, and carbohydrates stay low. The roasting process deepens the flavor considerably, adding a nuttier, more toasted quality. Without added salt, the savory character comes entirely from the seed itself.
Dietary Information
Seeds, pumpkin and squash seed kernels, dried is considered high-protein, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Seeds, pumpkin and squash seed kernels, dried include Manganese, Mn (198% DV) , Copper, Cu (149% DV) , Magnesium, Mg (141% DV) , Phosphorus, P (99% DV) , and Zinc, Zn (71% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 559 calories per 100 grams, Seeds, pumpkin and squash seed kernels, dried gets 22% of its calories from protein, 8% from carbohydrates, and 79% from fat. This is energy-dense, similar to nuts, oils, and concentrated foods.
Compare Seeds, pumpkin and squash seed kernels, dried
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