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Cucurbita (Gourd)

Cucurbita (Gourd) · Cucurbita

Seeds, pumpkin and squash seed kernels, roasted, without salt

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, roasted, without salt'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.

29%
573 kcal Calories
60%
29.8 g Protein
5%
14.7 g Carbs
63%
49.1 g Fat

Good nutrient density 31/100

How many beneficial nutrients Seeds, pumpkin and squash seed kernels, roasted, without salt 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, roasted, without salt come from — the split across carbs, fat & protein.

What Seeds, pumpkin and squash seed kernels, roasted, without salt 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).

Manganese195% Copper142% Magnesium131% Phosphorus94% Zinc69% Protein60% Iron45% Niacin (B3)28% Dietary Fiber23% Potassium17% Selenium17% Folate (B9)14% Riboflavin (B2)12% Pantothenic Acid (B5)11% 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 Carbohydrate14.7 g
5%
Dietary Fiber6.5 g
23%
Starch0.7 g—
Total Sugars1.3 g—
Fats & Fatty AcidsAmount% DV
Total Fat49.1 g
63%
Saturated Fat8.5 g
43%
Monounsaturated Fat15.7 g—
Polyunsaturated Fat19.9 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids111.0 mg—
Omega-6 Fatty Acids19,590.0 mg—
Protein & Amino AcidsAmount% DV
Protein29.8 g
60%
Histidine770.0 mg—
Isoleucine1,265.0 mg—
Leucine2,388.0 mg—
Lysine1,220.0 mg—
Methionine595.0 mg—
Phenylalanine1,711.0 mg—
Threonine985.0 mg—
Tryptophan569.0 mg—
Valine1,559.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)0.0 mcg
0%
Vitamin C1.8 mg
2%
Vitamin D0.0 mcg
0%
Vitamin E0.6 mg
4%
Vitamin K4.5 mcg
4%
Thiamin (B1)0.1 mg
6%
Riboflavin (B2)0.2 mg
12%
Niacin (B3)4.4 mg
28%
Vitamin B60.1 mg
6%
Folate (B9)57.0 mcg
14%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.6 mg
11%
Choline63.0 mg
11%
Betaine1.5 mg—
MineralsAmount% DV
Calcium52.0 mg
4%
Iron8.1 mg
45%
Magnesium550.0 mg
131%
Phosphorus1,174.0 mg
94%
Potassium788.0 mg
17%
Sodium18.0 mg
1%
Zinc7.6 mg
69%
Copper1.3 mg
142%
Manganese4.5 mg
195%
Selenium9.4 mcg
17%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
Campesterol3.0 mg—
Stigmasterol0.0 mg—
Beta-sitosterol13.0 mg—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash4.4 g—

About Seeds, pumpkin and squash seed kernels, roasted, without salt

Cucurbita is the plant genus that gives us many of the world's most familiar squashes and gourds, including pumpkins, zucchini, acorn and butternut squash, and both summer and winter varieties. Native to the Americas and among the oldest cultivated crops, these vining plants were a cornerstone of Indigenous agriculture as one of the Three Sisters alongside corn and beans. Their fruits range from tender, thin-skinned summer squash eaten young to dense, sweet, hard-shelled winter squash that stores for months, and their seeds and flowers are edible too.

Nutritionally the group is generous, offering vitamin A and carotenoids, vitamin C, potassium, and fiber while staying low in calories, and the seeds add protein and healthy fats. These squashes are roasted, steamed, pureed into soups, baked into pies, sauteed, and stuffed. Winter types deepen in sweetness as they cure after harvest. Choose firm, heavy fruits with unblemished skin, using tender summer squash within a few days and storing hard winter squash in a cool, dry place for weeks to months.

Source: 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, roasted, without salt?

There are 573 calories in 100 g of Seeds, pumpkin and squash seed kernels, roasted, without salt, or about 162 calories in 1 oz (28 g).

How much protein is in Seeds, pumpkin and squash seed kernels, roasted, without salt?

Seeds, pumpkin and squash seed kernels, roasted, without salt contains 29.8 g of protein per 100 g.

How many carbs are in Seeds, pumpkin and squash seed kernels, roasted, without salt?

Seeds, pumpkin and squash seed kernels, roasted, without salt has 14.7 g of carbohydrates per 100 g.

How much fat is in Seeds, pumpkin and squash seed kernels, roasted, without salt?

Seeds, pumpkin and squash seed kernels, roasted, without salt provides 49.1 g of total fat per 100 g.

What is Seeds, pumpkin and squash seed kernels, roasted, without salt a good source of?

Seeds, pumpkin and squash seed kernels, roasted, without salt is an excellent source of Manganese (195% DV), Copper (142% DV), Magnesium (131% DV), Phosphorus (94% DV), Zinc (69% DV) and Protein (60% DV) and a good source of Potassium, Selenium, Folate (B9), Riboflavin (B2), Pantothenic Acid (B5) and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.

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