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Cucurbita (Gourd)

Cucurbita (Gourd) · Cucurbita

Seeds, pumpkin and squash seed kernels, dried

Nutrition facts per 100 g · edible portion

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Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Seeds, pumpkin and squash seed kernels, dried's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

28%
559 kcal Calories
60%
30.2 g Protein
4%
10.7 g Carbs
63%
49.1 g Fat

Good nutrient density 33/100

How many beneficial nutrients Seeds, pumpkin and squash seed kernels, dried delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Seeds, pumpkin and squash seed kernels, dried come from — the split across carbs, fat & protein.

What Seeds, pumpkin and squash seed kernels, dried is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese198% Copper149% Magnesium141% Phosphorus99% Zinc71% Protein60% Iron49% Niacin (B3)31% Thiamin (B1)23% Dietary Fiber21% Potassium17% Selenium17% Vitamin E15% Pantothenic Acid (B5)15% Folate (B9)14% Riboflavin (B2)12% Choline11%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate10.7 g
4%
Dietary Fiber6.0 g
21%
Starch1.5 g—
Total Sugars1.4 g—
Fats & Fatty AcidsAmount% DV
Total Fat49.1 g
63%
Saturated Fat8.7 g
43%
Monounsaturated Fat16.2 g—
Polyunsaturated Fat21.0 g—
Trans Fat0.1 g—
Omega-3 Fatty Acids120.0 mg—
Omega-6 Fatty Acids20,710.0 mg—
Protein & Amino AcidsAmount% DV
Protein30.2 g
60%
Histidine780.0 mg—
Isoleucine1,281.0 mg—
Leucine2,419.0 mg—
Lysine1,236.0 mg—
Methionine603.0 mg—
Phenylalanine1,733.0 mg—
Threonine998.0 mg—
Tryptophan576.0 mg—
Valine1,579.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)1.0 mcg
0%
Vitamin C1.9 mg
2%
Vitamin D0.0 mcg
0%
Vitamin E2.2 mg
15%
Vitamin K7.3 mcg
6%
Thiamin (B1)0.3 mg
23%
Riboflavin (B2)0.2 mg
12%
Niacin (B3)5.0 mg
31%
Vitamin B60.1 mg
8%
Folate (B9)58.0 mcg
14%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.8 mg
15%
Choline63.0 mg
11%
MineralsAmount% DV
Calcium46.0 mg
4%
Iron8.8 mg
49%
Magnesium592.0 mg
141%
Phosphorus1,233.0 mg
99%
Potassium809.0 mg
17%
Sodium7.0 mg
0%
Zinc7.8 mg
71%
Copper1.3 mg
149%
Manganese4.5 mg
198%
Selenium9.4 mcg
17%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash4.8 g—

About Seeds, pumpkin and squash seed kernels, dried

Pumpkin seeds — pepitas, in their hulled green form — are the flat, nutty seeds scooped from inside a pumpkin and roasted into one of the more nutritious snacks around. Crunchy and savory, they're scattered over salads, granola and soups, or eaten by the handful.

They're a standout source of magnesium, a mineral many people fall short on, along with zinc, iron, plant protein, healthy fats and antioxidants. That mineral density, particularly the magnesium and zinc, is much of why they've earned a reputation as a genuinely healthful snack.

Roasted with a little salt or spice, pumpkin seeds are an easy, satisfying way to add crunch and a real hit of minerals to a meal — nutritious enough to make scooping out a pumpkin feel worthwhile.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Seeds, pumpkin and squash seed kernels, dried?

There are 559 calories in 100 g of Seeds, pumpkin and squash seed kernels, dried, or about 158 calories in 1 oz (28 g).

How much protein is in Seeds, pumpkin and squash seed kernels, dried?

Seeds, pumpkin and squash seed kernels, dried contains 30.2 g of protein per 100 g.

How many carbs are in Seeds, pumpkin and squash seed kernels, dried?

Seeds, pumpkin and squash seed kernels, dried has 10.7 g of carbohydrates per 100 g.

How much fat is in Seeds, pumpkin and squash seed kernels, dried?

Seeds, pumpkin and squash seed kernels, dried provides 49.1 g of total fat per 100 g.

What is Seeds, pumpkin and squash seed kernels, dried a good source of?

Seeds, pumpkin and squash seed kernels, dried is an excellent source of Manganese (198% DV), Copper (149% DV), Magnesium (141% DV), Phosphorus (99% DV), Zinc (71% DV) and Protein (60% DV) and a good source of Potassium, Selenium, Vitamin E, Pantothenic Acid (B5), Folate (B9) and Riboflavin (B2) (per 100 g). Daily Values are based on a 2,000-calorie diet.

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