Seeds, pumpkin and squash seeds, whole, 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 | 0.3 MG | 0% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.0 MG | 2% | |
| Folate, total | 9 UG | 2% | |
| Choline, total | 39.1 MG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 3 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 55 MG | 4% | |
| Iron, Fe | 3.3 MG | 18% | |
| Magnesium, Mg | 262 MG | 62% | |
| Phosphorus, P | 92 MG | 7% | |
| Potassium, K | 919 MG | 20% | |
| Sodium, Na | 2,541 MG | 110% | |
| Zinc, Zn | 10.3 MG | 94% | |
| Copper, Cu | 0.7 MG | 77% | |
| Manganese, Mn | 0.5 MG | 22% |
Nutrition Highlights
- Good source of protein with 18.6g per 100g.
- High in dietary fiber (18.4g per 100g), supporting digestive health.
- Rich source of Magnesium, Mg (62% of Daily Value per 100g).
- Good source of Potassium, K (20% DV).
- Rich source of Sodium, Na (110% of Daily Value per 100g).
- Rich source of Zinc, Zn (94% of Daily Value per 100g).
About Seeds, pumpkin and squash seeds, whole, roasted, with salt added
These seeds are a nutrient-dense snack and versatile ingredient, offering a rich source of plant-based protein, healthy fats, and dietary fiber. With nearly 19 grams of protein per 100 grams, they provide a substantial boost for those looking to increase their protein intake without relying on animal sources. The high fiber content—about 18.4 grams—supports digestive health and helps maintain steady blood sugar levels. They also deliver a variety of essential minerals, including magnesium, zinc, iron, and phosphorus, which contribute to bone health, immune function, and energy production. While they are relatively high in calories and fat, the fats present are mostly unsaturated, which can support heart health when consumed in moderation.
In the kitchen, these seeds are incredibly versatile. They can be enjoyed as a crunchy snack on their own, added to trail mixes, or sprinkled over salads and soups for extra texture and nutrition. They’re also a popular addition to baked goods like breads and muffins, or blended into homemade energy bars and granola. For those who prefer savory dishes, they can be incorporated into pesto, sprinkled on roasted vegetables, or used as a topping for grain bowls. Whether eaten raw, roasted, or lightly salted, they offer a satisfying way to enhance both the flavor and nutritional profile of meals.
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