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Cucurbita (Gourd)

Cucurbita (Gourd) · Cucurbita

Seeds, pumpkin and squash seeds, whole, roasted, with salt added

Nutrition facts per 100 g · edible portion

Gourds
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Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Seeds, pumpkin and squash seeds, whole, roasted, with salt added'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.

22%
446 kcal Calories
37%
18.6 g Protein
20%
53.8 g Carbs
25%
19.4 g Fat

Fair nutrient density 19/100

How many beneficial nutrients Seeds, pumpkin and squash seeds, whole, roasted, with salt added 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 seeds, whole, roasted, with salt added come from — the split across carbs, fat & protein.

What Seeds, pumpkin and squash seeds, whole, roasted, with salt added 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).

Zinc94% Copper77% Dietary Fiber66% Magnesium62% Protein37% Manganese22% Potassium20% Iron18%

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 Carbohydrate53.8 g
20%
Dietary Fiber18.4 g
66%
Fats & Fatty AcidsAmount% DV
Total Fat19.4 g
25%
Saturated Fat3.7 g
18%
Monounsaturated Fat6.0 g—
Polyunsaturated Fat8.8 g—
Omega-3 Fatty Acids77.0 mg—
Omega-6 Fatty Acids8,759.0 mg—
Protein & Amino AcidsAmount% DV
Protein18.6 g
37%
Histidine515.0 mg—
Isoleucine956.0 mg—
Leucine1,572.0 mg—
Lysine1,386.0 mg—
Methionine417.0 mg—
Phenylalanine924.0 mg—
Threonine683.0 mg—
Tryptophan326.0 mg—
Valine1,491.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)3.0 mcg
0%
Vitamin C0.3 mg
0%
Vitamin D0.0 mcg
0%
Vitamin E~—
Vitamin K~—
Thiamin (B1)0.0 mg
3%
Riboflavin (B2)0.1 mg
4%
Niacin (B3)0.3 mg
2%
Vitamin B60.0 mg
2%
Folate (B9)9.0 mcg
2%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.1 mg
1%
Choline39.1 mg
7%
Betaine0.3 mg—
MineralsAmount% DV
Calcium55.0 mg
4%
Iron3.3 mg
18%
Magnesium262.0 mg
62%
Phosphorus92.0 mg
7%
Potassium919.0 mg
20%
Sodium2,541.0 mg
110%
Zinc10.3 mg
94%
Copper0.7 mg
77%
Manganese0.5 mg
22%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol~—
Caffeine~—
Theobromine~—
Ash3.8 g—

About Seeds, pumpkin and squash seeds, whole, roasted, with salt added

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 seeds, whole, roasted, with salt added?

There are 446 calories in 100 g of Seeds, pumpkin and squash seeds, whole, roasted, with salt added, or about 126 calories in 1 oz (85 seeds) (28 g).

How much protein is in Seeds, pumpkin and squash seeds, whole, roasted, with salt added?

Seeds, pumpkin and squash seeds, whole, roasted, with salt added contains 18.6 g of protein per 100 g.

How many carbs are in Seeds, pumpkin and squash seeds, whole, roasted, with salt added?

Seeds, pumpkin and squash seeds, whole, roasted, with salt added has 53.8 g of carbohydrates per 100 g.

How much fat is in Seeds, pumpkin and squash seeds, whole, roasted, with salt added?

Seeds, pumpkin and squash seeds, whole, roasted, with salt added provides 19.4 g of total fat per 100 g.

What is Seeds, pumpkin and squash seeds, whole, roasted, with salt added a good source of?

Seeds, pumpkin and squash seeds, whole, roasted, with salt added is an excellent source of Zinc (94% DV), Copper (77% DV), Dietary Fiber (66% DV), Magnesium (62% DV), Protein (37% DV) and Manganese (22% DV) and a good source of Iron (per 100 g). Daily Values are based on a 2,000-calorie diet.

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