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Nuts & seeds · Nutrition facts

Roasted Pumpkin and Squash Seeds, Whole, with Salt Added

446 calories and 18.6 g of protein per 100 g. Reported fiber: 18.4 g.

USDA SR LegacyPublished Apr 2019

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

Source category
Nut and Seed Products
Nutrition basis
Per 100 g
Source record
USDA FDC 168601
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 61% 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SR Legacy is USDA’s final historical reference release from 2018.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
285calories
in 64 g
NutrientAmountDaily value
Protein11.9 g—
Carbohydrate34.4 g13%
Fat12.4 g16%
Fiber11.8 g42%
Total sugars——
Sodium1,626 mg71%
Saturated fat2.3 g12%
Potassium588 mg13%
Calcium35 mg3%
Iron2.12 mg12%
Magnesium168 mg40%
Vitamin C0.2 mg0%
Vitamin D0 µg0%
Estimated energy from macros
Protein 16%Carbs 46%Fat 38%

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: 8.3 g protein in 44.8 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.

All 65 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water4.5 g1051
Energy446 kcal1008
Energy1,866 kj1062
Protein18.55 g1003
Total lipid (fat)19.4 g1004
Ash3.8 g1007
Carbohydrate, by difference53.75 g1005
Fiber, total dietary18.4 g1079
Calcium, Ca55 mg1087
Iron, Fe3.31 mg1089
Magnesium, Mg262 mg1090
Phosphorus, P92 mg1091
Potassium, K919 mg1092
Sodium, Na2,541 mg1093
Zinc, Zn10.3 mg1095
Copper, Cu0.69 mg1098
Manganese, Mn0.496 mg1101
Vitamin C, total ascorbic acid0.3 mg1162
Thiamin0.034 mg1165
Riboflavin0.052 mg1166
Niacin0.286 mg1167
Pantothenic acid0.056 mg1170
Vitamin B-60.037 mg1175
Folate, total9 µg1177
Folic acid0 µg1186
Folate, food9 µg1187
Folate, DFE9 µg1190
Choline, total39.1 mg1180
Betaine0.3 mg1198
Vitamin B-120 µg1178
Vitamin A, RAE3 µg1106
Retinol0 µg1105
Vitamin A, IU62 iu1104
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Fatty acids, total saturated3.67 g1258
SFA 12:00.019 g1263
SFA 14:00.022 g1264
SFA 16:02.374 g1265
SFA 18:01.189 g1266
Fatty acids, total monounsaturated6.032 g1292
MUFA 16:10.042 g1275
MUFA 18:15.985 g1268
Fatty acids, total polyunsaturated8.844 g1293
PUFA 18:28.759 g1269
PUFA 18:30.077 g1270
Cholesterol0 mg1253
Tryptophan0.326 g1210
Threonine0.683 g1211
Isoleucine0.956 g1212
Leucine1.572 g1213
Lysine1.386 g1214
Methionine0.417 g1215
Cystine0.228 g1216
Phenylalanine0.924 g1217
Tyrosine0.77 g1218
Valine1.491 g1219
Arginine3.049 g1220
Histidine0.515 g1221
Alanine0.875 g1222
Aspartic acid1.873 g1223
Glutamic acid3.262 g1224
Glycine1.358 g1225
Proline0.756 g1226
Serine0.868 g1227

Related reference foods.

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

Roasted Pumpkin and Squash Seed Kernels, with Salt AddedUSDA SR Legacy · Apr 2019Roasted Pumpkin and Squash Seed Kernels, without SaltUSDA SR Legacy · Apr 2019Roasted Pumpkin and Squash Seeds, Whole, without SaltUSDA SR Legacy · Apr 2019Raw Pumpkin Seeds (Pepitas)USDA Foundation · Apr 2023

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