Seeds, pumpkin and squash seed kernels, roasted, with salt added
* 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 | 1.8 MG | 2% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 4.4 MG | 28% | |
| Pantothenic acid | 0.6 MG | 11% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 57 UG | 14% | |
| Choline, total | 63 MG | 11% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 4% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 4.5 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 52 MG | 4% | |
| Iron, Fe | 8.1 MG | 45% | |
| Magnesium, Mg | 550 MG | 131% | |
| Phosphorus, P | 1,174 MG | 94% | |
| Potassium, K | 788 MG | 17% | |
| Sodium, Na | 256 MG | 11% | |
| Zinc, Zn | 7.6 MG | 69% | |
| Copper, Cu | 1.3 MG | 142% | |
| Manganese, Mn | 4.5 MG | 195% | |
| Selenium, Se | 9.4 UG | 17% |
Nutrition Highlights
- Excellent source of protein with 29.8g per 100g, great for muscle building and recovery.
- High in dietary fiber (6.5g per 100g), supporting digestive health.
- Good source of Iron, Fe (45% DV).
- Rich source of Magnesium, Mg (131% of Daily Value per 100g).
- Rich source of Phosphorus, P (94% of Daily Value per 100g).
- Rich source of Zinc, Zn (69% of Daily Value per 100g).
About Seeds, pumpkin and squash seed kernels, roasted, with salt added
These nutrient-dense seeds are the edible kernels found inside pumpkins and certain varieties of squash. After being removed from the shell and roasted—often with a light coating of salt—they become a crunchy, savory snack that delivers a powerful nutritional punch. A 100-gram serving provides nearly 575 calories, with almost 30 grams of protein, making them an excellent plant-based protein source. They also contain a substantial amount of healthy fats, predominantly unsaturated, along with 6.5 grams of dietary fiber to support digestive health.
Rich in minerals such as magnesium, zinc, iron, and phosphorus, these seeds contribute to bone health, immune function, and energy metabolism. Their high magnesium content is particularly notable, as it plays a role in muscle function, nerve signaling, and maintaining healthy blood pressure. While their calorie density means portion control is important, they can be a valuable addition to a balanced diet when consumed in moderation.
In the kitchen, they are incredibly versatile. Enjoy them on their own as a snack, sprinkle them over salads for added crunch, blend them into homemade trail mixes, or incorporate them into baked goods like breads and muffins. They can also be ground into a paste to make a savory spread or used as a topping for soups and grain bowls. Their rich, nutty flavor and satisfying texture make them a favorite among those seeking both taste and nutrition in their meals.
Compare Seeds, pumpkin and squash seed kernels, roasted, with salt added
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