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Nuts & seeds · Nutrition facts

Roasted Pumpkin and Squash Seed Kernels, without Salt

574 calories and 29.8 g of protein per 100 g. Reported fiber: 6.5 g.

USDA SR LegacyPublished Apr 2019

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

Source category
Nut and Seed Products
Nutrition basis
Per 100 g
Source record
USDA FDC 170557
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 93% of 238 other complete nuts & seeds profiles.

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The 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SR Legacy is USDA’s final historical reference release from 2018.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 dataset
Your portion, your numbers
677calories
in 118 g
NutrientAmountDaily value
Protein35.2 g—
Carbohydrate17.4 g6%
Fat57.9 g74%
Fiber7.7 g27%
Total sugars1.5 g—
Sodium21 mg1%
Saturated fat10.1 g50%
Potassium930 mg20%
Calcium61 mg5%
Iron9.52 mg53%
Magnesium649 mg155%
Vitamin C2.1 mg2%
Vitamin D0 µg0%
Estimated energy from macros
Protein 19%Carbs 9%Fat 71%

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.

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Same broad food category

This food: 10.4 g protein in 34.8 g. Choices below have more on this basis.

These 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.

NutrientDisplayed valueReported minimumReported maximumData points
Calcium, CaPer 100 g52 mg45 mg59 mg2
Iron, FePer 100 g8.07 mg7.42 mg8.72 mg2
Magnesium, MgPer 100 g550 mg544 mg557 mg2
Phosphorus, PPer 100 g1,174 mg1,170 mg1,179 mg2
Potassium, KPer 100 g788 mg786 mg789 mg2
Zinc, ZnPer 100 g7.64 mg7.15 mg8.13 mg2
Copper, CuPer 100 g1.28 mg1.21 mg1.34 mg2
Manganese, MnPer 100 g4.49 mg4.27 mg4.71 mg2

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 137 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water2.03 g1051
Energy574 kcal1008
Energy2,401 kj1062
Protein29.84 g1003
Total lipid (fat)49.05 g1004
Ash4.37 g1007
Carbohydrate, by difference14.71 g1005
Fiber, total dietary6.5 g1079
Sugars, Total1.29 g2000
Sucrose1.14 g1010
Glucose0.07 g1011
Fructose0.07 g1012
Lactose0 g1013
Maltose0 g1014
Galactose0 g1075
Starch0.74 g1009
Calcium, Ca52 mg1087
Iron, Fe8.07 mg1089
Magnesium, Mg550 mg1090
Phosphorus, P1,174 mg1091
Potassium, K788 mg1092
Sodium, Na18 mg1093
Zinc, Zn7.64 mg1095
Copper, Cu1.275 mg1098
Manganese, Mn4.49 mg1101
Selenium, Se9.4 µg1103
Vitamin C, total ascorbic acid1.8 mg1162
Thiamin0.07 mg1165
Riboflavin0.15 mg1166
Niacin4.43 mg1167
Pantothenic acid0.57 mg1170
Vitamin B-60.1 mg1175
Folate, total57 µg1177
Folic acid0 µg1186
Folate, food57 µg1187
Folate, DFE57 µg1190
Choline, total63 mg1180
Betaine1.5 mg1198
Vitamin B-120 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE0 µg1106
Retinol0 µg1105
Carotene, beta5 µg1107
Carotene, alpha1 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU8 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin30 µg1123
Vitamin E (alpha-tocopherol)0.56 mg1109
Vitamin E, added0 mg1242
Tocopherol, beta0.09 mg1125
Tocopherol, gamma12.73 mg1126
Tocopherol, delta0.28 mg1127
Tocotrienol, alpha0 mg1128
Tocotrienol, beta0 mg1129
Tocotrienol, gamma0 mg1130
Tocotrienol, delta0 mg1131
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Vitamin K (phylloquinone)4.5 µg1185
Vitamin K (Dihydrophylloquinone)0 µg1184
Vitamin K (Menaquinone-4)0 µg1183
Fatty acids, total saturated8.544 g1258
SFA 4:00 g1259
SFA 6:00.007 g1260
SFA 8:00.002 g1261
SFA 10:00.002 g1262
SFA 12:00.006 g1263
SFA 14:00.058 g1264
SFA 15:00.008 g1299
SFA 16:05.191 g1265
SFA 17:00.038 g1300
SFA 18:02.913 g1266
SFA 20:00.216 g1267
SFA 22:00.06 g1273
SFA 24:00.043 g1301
Fatty acids, total monounsaturated15.734 g1292
MUFA 14:10 g1274
MUFA 15:10 g1333
MUFA 16:10.044 g1275
MUFA 16:1 c0.044 g1314
MUFA 17:10 g1323
MUFA 18:115.626 g1268
MUFA 18:1 c15.611 g1315
MUFA 20:10.053 g1277
MUFA 22:10.001 g1279
MUFA 22:1 c0 g1317
MUFA 24:1 c0.01 g1312
Fatty acids, total polyunsaturated19.856 g1293
PUFA 18:219.59 g1269
PUFA 18:2 n-6 c,c19.559 g1316
PUFA 18:2 CLAs0.005 g1311
PUFA 18:30.111 g1270
PUFA 18:3 n-3 c,c,c (ALA)0.111 g1404
PUFA 18:3 n-6 c,c,c0 g1321
PUFA 18:40 g1276
PUFA 20:2 n-6 c,c0.012 g1313
PUFA 20:30 g1325
PUFA 20:3 n-30 g1405
PUFA 20:4 n-60 g1406
PUFA 20:40.123 g1271
PUFA 20:5 n-3 (EPA)0 g1278
PUFA 22:40.005 g1411
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0 g1272
Fatty acids, total trans0.042 g1257
Fatty acids, total trans-monoenoic0.016 g1329
TFA 16:1 t0 g1303
TFA 18:1 t0.015 g1304
TFA 22:1 t0.001 g1305
TFA 18:2 t not further defined0.026 g1306
Fatty acids, total trans-polyenoic0.026 g1331
Cholesterol0 mg1253
Stigmasterol0 mg1285
Campesterol3 mg1286
Beta-sitosterol13 mg1288
Tryptophan0.569 g1210
Threonine0.985 g1211
Isoleucine1.265 g1212
Leucine2.388 g1213
Lysine1.22 g1214
Methionine0.595 g1215
Cystine0.327 g1216
Phenylalanine1.711 g1217
Tyrosine1.079 g1218
Valine1.559 g1219
Arginine5.284 g1220
Histidine0.77 g1221
Alanine1.466 g1222
Aspartic acid2.922 g1223
Glutamic acid6.108 g1224
Glycine1.819 g1225
Proline1.299 g1226
Serine1.652 g1227
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

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Explore more records in the same food group. Preparation and ingredients can change the numbers.

Pumpkin and Squash Seed Kernels, DriedUSDA SR Legacy · Apr 2019Roasted Pumpkin and Squash Seed Kernels, with Salt AddedUSDA SR Legacy · Apr 2019Roasted Pumpkin and Squash Seeds, Whole, with Salt AddedUSDA SR Legacy · Apr 2019Roasted Pumpkin and Squash Seeds, Whole, without SaltUSDA SR Legacy · Apr 2019

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