Seeds, sesame flour, low-fat
USDA SR Legacy · 60.1 g
19.3 g more than your starting foodCompare these foodsNuts & seeds · Nutrition facts
Pumpkin and Squash Seed Kernels, Dried
559 calories and 30.2 g of protein per 100 g. Reported fiber: 6 g.
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Seeds, pumpkin and squash seed kernels, dried
- Source category
- Nut and Seed Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 170556
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 95% of 238 other complete nuts & seeds profiles.
Compare with another foodThe source matters
SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.
Read about this datasetYour portion, your numbers
721calories
in 129 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 39 g | — |
| Carbohydrate | 13.8 g | 5% |
| Fat | 63.3 g | 81% |
| Fiber | 7.7 g | 28% |
| Total sugars | 1.8 g | — |
| Sodium | 9 mg | 0% |
| Saturated fat | 11.2 g | 56% |
| Potassium | 1,044 mg | 22% |
| Calcium | 59 mg | 5% |
| Iron | 11.38 mg | 63% |
| Magnesium | 764 mg | 182% |
| Vitamin C | 2.5 mg | 3% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 20%Carbs 7%Fat 73%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
Explore nuts & seedsWhat else fits your plate?
Same broad food category
This food: 10.8 g protein in 35.8 g. Choices below have more on this basis.
Seeds, cottonseed flour, low fat (glandless)
USDA SR Legacy · 60.2 g
19.2 g more than your starting foodCompare these foodsSeeds, sunflower seed flour, partially defatted
USDA SR Legacy · 61.3 g
18.7 g more than your starting foodCompare these foodsSeeds, cottonseed meal, partially defatted (glandless)
USDA SR Legacy · 54.5 g
15.9 g more than your starting foodCompare these foodsSeeds, cottonseed flour, partially defatted (glandless)
USDA SR Legacy · 55.7 g
12 g more than your starting foodCompare these foodsSeeds, sesame flour, partially defatted
USDA SR Legacy · 52.4 g
10.3 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| WaterPer 100 g | 5.23 g | 4.08 g | 5.89 g | 3 |
| ProteinPer 100 g | 30.23 g | 29.1 g | 31.06 g | 3 |
| Total lipid (fat)Per 100 g | 49.05 g | 47.99 g | 50.2 g | 3 |
| AshPer 100 g | 4.78 g | 4.63 g | 4.88 g | 3 |
| Fiber, total dietaryPer 100 g | 6 g | 5.6 g | 6.2 g | 3 |
| Sugars, TotalPer 100 g | 1.4 g | 1.32 g | 1.53 g | 3 |
| SucrosePer 100 g | 1.13 g | 1.01 g | 1.2 g | 3 |
| GlucosePer 100 g | 0.13 g | 0.07 g | 0.23 g | 3 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 133 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 5.23 g | 1051 |
| Energy | 559 kcal | 1008 |
| Energy | 2,339 kj | 1062 |
| Protein | 30.23 g | 1003 |
| Total lipid (fat) | 49.05 g | 1004 |
| Ash | 4.78 g | 1007 |
| Carbohydrate, by difference | 10.71 g | 1005 |
| Fiber, total dietary | 6 g | 1079 |
| Sugars, Total | 1.4 g | 2000 |
| Sucrose | 1.13 g | 1010 |
| Glucose | 0.13 g | 1011 |
| Fructose | 0.15 g | 1012 |
| Lactose | 0 g | 1013 |
| Maltose | 0 g | 1014 |
| Galactose | 0 g | 1075 |
| Starch | 1.47 g | 1009 |
| Calcium, Ca | 46 mg | 1087 |
| Iron, Fe | 8.82 mg | 1089 |
| Magnesium, Mg | 592 mg | 1090 |
| Phosphorus, P | 1,233 mg | 1091 |
| Potassium, K | 809 mg | 1092 |
| Sodium, Na | 7 mg | 1093 |
| Zinc, Zn | 7.81 mg | 1095 |
| Copper, Cu | 1.343 mg | 1098 |
| Manganese, Mn | 4.543 mg | 1101 |
| Selenium, Se | 9.4 µg | 1103 |
| Vitamin C, total ascorbic acid | 1.9 mg | 1162 |
| Thiamin | 0.273 mg | 1165 |
| Riboflavin | 0.153 mg | 1166 |
| Niacin | 4.987 mg | 1167 |
| Pantothenic acid | 0.75 mg | 1170 |
| Vitamin B-6 | 0.143 mg | 1175 |
| Folate, total | 58 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 58 µg | 1187 |
| Folate, DFE | 58 µg | 1190 |
| Choline, total | 63 mg | 1180 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 1 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 9 µg | 1107 |
| Carotene, alpha | 1 µg | 1108 |
| Cryptoxanthin, beta | 1 µg | 1120 |
| Vitamin A, IU | 16 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 74 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 2.18 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Tocopherol, beta | 0.03 mg | 1125 |
| Tocopherol, gamma | 35.1 mg | 1126 |
| Tocopherol, delta | 0.44 mg | 1127 |
| Tocotrienol, alpha | 0 mg | 1128 |
| Tocotrienol, beta | 0 mg | 1129 |
| Tocotrienol, gamma | 0.06 mg | 1130 |
| Tocotrienol, delta | 0 mg | 1131 |
| Vitamin D (D2 + D3), International Units | 0 iu | 1110 |
| Vitamin D (D2 + D3) | 0 µg | 1114 |
| Vitamin K (phylloquinone) | 7.3 µg | 1185 |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 1184 |
| Vitamin K (Menaquinone-4) | 0 µg | 1183 |
| Fatty acids, total saturated | 8.659 g | 1258 |
| SFA 4:0 | 0 g | 1259 |
| SFA 6:0 | 0.001 g | 1260 |
| SFA 8:0 | 0 g | 1261 |
| SFA 10:0 | 0.003 g | 1262 |
| SFA 12:0 | 0.006 g | 1263 |
| SFA 14:0 | 0.059 g | 1264 |
| SFA 15:0 | 0.008 g | 1299 |
| SFA 16:0 | 5.364 g | 1265 |
| SFA 17:0 | 0.037 g | 1300 |
| SFA 18:0 | 2.869 g | 1266 |
| SFA 20:0 | 0.212 g | 1267 |
| SFA 22:0 | 0.057 g | 1273 |
| SFA 24:0 | 0.044 g | 1301 |
| Fatty acids, total monounsaturated | 16.242 g | 1292 |
| MUFA 14:1 | 0 g | 1274 |
| MUFA 15:1 | 0 g | 1333 |
| MUFA 16:1 | 0.048 g | 1275 |
| MUFA 16:1 c | 0.048 g | 1314 |
| MUFA 17:1 | 0 g | 1323 |
| MUFA 18:1 | 16.133 g | 1268 |
| MUFA 18:1 c | 16.108 g | 1315 |
| MUFA 20:1 | 0.056 g | 1277 |
| MUFA 22:1 | 0.001 g | 1279 |
| MUFA 22:1 c | 0 g | 1317 |
| MUFA 24:1 c | 0.005 g | 1312 |
| Fatty acids, total polyunsaturated | 20.976 g | 1293 |
| PUFA 18:2 | 20.71 g | 1269 |
| PUFA 18:2 n-6 c,c | 20.667 g | 1316 |
| PUFA 18:2 CLAs | 0.004 g | 1311 |
| PUFA 18:3 | 0.12 g | 1270 |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.12 g | 1404 |
| PUFA 18:3 n-6 c,c,c | 0 g | 1321 |
| PUFA 18:4 | 0 g | 1276 |
| PUFA 20:2 n-6 c,c | 0.004 g | 1313 |
| PUFA 20:3 | 0 g | 1325 |
| PUFA 20:3 n-3 | 0 g | 1405 |
| PUFA 20:4 n-6 | 0 g | 1406 |
| PUFA 20:4 | 0.131 g | 1271 |
| PUFA 20:5 n-3 (EPA) | 0 g | 1278 |
| PUFA 22:4 | 0.006 g | 1411 |
| PUFA 22:5 n-3 (DPA) | 0 g | 1280 |
| PUFA 22:6 n-3 (DHA) | 0 g | 1272 |
| Fatty acids, total trans | 0.064 g | 1257 |
| Fatty acids, total trans-monoenoic | 0.026 g | 1329 |
| TFA 16:1 t | 0 g | 1303 |
| TFA 18:1 t | 0.025 g | 1304 |
| TFA 22:1 t | 0.001 g | 1305 |
| TFA 18:2 t not further defined | 0.039 g | 1306 |
| Fatty acids, total trans-polyenoic | 0.039 g | 1331 |
| Cholesterol | 0 mg | 1253 |
| Tryptophan | 0.576 g | 1210 |
| Threonine | 0.998 g | 1211 |
| Isoleucine | 1.281 g | 1212 |
| Leucine | 2.419 g | 1213 |
| Lysine | 1.236 g | 1214 |
| Methionine | 0.603 g | 1215 |
| Cystine | 0.332 g | 1216 |
| Phenylalanine | 1.733 g | 1217 |
| Tyrosine | 1.093 g | 1218 |
| Valine | 1.579 g | 1219 |
| Arginine | 5.353 g | 1220 |
| Histidine | 0.78 g | 1221 |
| Alanine | 1.485 g | 1222 |
| Aspartic acid | 2.96 g | 1223 |
| Glutamic acid | 6.188 g | 1224 |
| Glycine | 1.843 g | 1225 |
| Proline | 1.316 g | 1226 |
| Serine | 1.673 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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