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Seeds, pumpkin and squash seeds, whole, roasted, without salt
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Your nutrition snapshot
Buy on AmazonMacronutrient proportions by weight
Values for 100 g. Change the serving to recalculate.
* 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.
Vitamins
| 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% | |
| 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 | 18 MG | 1% | |
| 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 Zinc, Zn (94% of Daily Value per 100g).
- Rich source of Copper, Cu (77% of Daily Value per 100g).
About Seeds, pumpkin and squash seeds, whole, roasted, without salt
Whole roasted pumpkin and squash seeds, also called pepitas when hulled, are surprisingly carbohydrate-forward when eaten with the shell on, which also drives the very high fiber number. The protein is solid and the fat is moderate for a seed. Roasting without salt keeps sodium out and brings a pleasant nuttiness to the flavor. The shells add chewiness and fiber but are not always easy to digest. For the cleanest eating experience and more available protein, hulled pepitas are the more common choice, but whole roasted seeds have their place in trail mix and snacking.
Dietary Information
Seeds, pumpkin and squash seeds, whole, roasted, without salt is considered high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Seeds, pumpkin and squash seeds, whole, roasted, without salt include Zinc, Zn (94% DV) , Copper, Cu (77% DV) , Magnesium, Mg (62% DV) , Manganese, Mn (22% DV) , and Potassium, K (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 446 calories per 100 grams, Seeds, pumpkin and squash seeds, whole, roasted, without salt gets 17% of its calories from protein, 48% from carbohydrates, and 39% from fat. This is energy-dense, similar to nuts, oils, and concentrated foods.
Compare Seeds, pumpkin and squash seeds, whole, roasted, without salt
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