Seeds, pumpkin and squash seeds, whole, 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 | 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
These seeds are a powerhouse of nutrition, offering a rich source of plant-based protein, healthy fats, and dietary fiber. They are particularly notable for their high magnesium content, which supports muscle and nerve function, as well as their zinc levels, which play a role in immune health. The combination of protein and fiber makes them a satisfying snack that can help with satiety and blood sugar regulation. Additionally, they contain antioxidants like vitamin E and carotenoids, which may contribute to reducing oxidative stress in the body.
In the kitchen, these seeds are incredibly versatile. They can be eaten on their own as a crunchy snack, sprinkled over salads for added texture, or incorporated into baked goods like bread and granola. They also work well in savory dishes, such as soups or grain bowls, where their nutty flavor complements other ingredients. For those looking to boost the nutritional value of their meals, these seeds can be blended into smoothies or used as a topping for yogurt and oatmeal. Whether enjoyed raw or roasted, they are a simple yet effective way to enhance both the flavor and nutrient profile of a variety of dishes.
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