Seeds, pumpkin and squash seed kernels, roasted, without salt
* 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 | 18 MG | 1% | |
| 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, without salt
These small, flat, oval seeds are the edible kernels found inside pumpkins and certain varieties of squash. Once the outer white hull is removed, the inner green seeds reveal a rich, nutty flavor and a tender yet slightly crunchy texture. Roasting them without salt enhances their natural taste while keeping the sodium content low, making them a wholesome snack or ingredient.
Nutritionally, they are a powerhouse of plant-based protein, offering nearly 30 grams per 100 grams, which supports muscle repair and overall body function. They're also rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which are beneficial for heart health. With a good amount of dietary fiber, they aid digestion and help maintain steady blood sugar levels. They provide essential minerals like magnesium, zinc, iron, and potassium, all of which play key roles in energy production, immune support, and bone health.
In the kitchen, they can be enjoyed on their own as a nutrient-dense snack or incorporated into meals in various ways. Sprinkle them over salads, stir them into oatmeal or yogurt, blend them into smoothies, or use them as a crunchy topping for soups and grain bowls. They also work well in homemade granola, energy bars, or as part of a savory crust for meats and fish. Their versatility and nutrient density make them a valuable addition to a balanced, health-conscious diet.
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