Nutrition Facts and Calories in Seeds, pumpkin and squash seed kernels, dried

Nutrition Facts Category:

Nut and Seed Products

Serving Size:
100 g
See the tables below for Seeds, pumpkin and squash seed kernels, dried nutrition facts and calories in Seeds, pumpkin and squash seed kernels, dried. For a new serving size, enter the value in the box below and press 'rescale' for a different amount of Seeds, pumpkin and squash seed kernels, dried.

Nutrition Facts

Serving Size 100 g
Amount per Serving
Calories 559.0 Calories from Fat 410
% Daily Value * 
  Total Fat  49.0 g 75%
  Saturated Fat  8.7 g 43%
  Trans Fat  0.1 g
  Cholesterol  0.0 mg
  Sodium  7.0 mg 0%
  Total Carbohydrate  10.7 g 4%
  Dietary Fiber  6.0 g 24%
  Sugars   1.4 g
  Protein  30.2 g 60%
Vitamin A 0%
Vitamin C 3%
Calcium 5%
Iron 49%
Thiamin 20%
Riboflavin 12%
Niacin 25%
Vitamin B6 5%
Folate 14%
Phosphorus 123%
Zinc 52%
Magnesium 148%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Summary

Positive Facts:
This serving of Seeds, pumpkin and squash seed kernels, dried is a good source of Protein, Dietary Fiber, Iron, Magnesium, Phosphorus, Zinc, Copper and Manganese.

Negative Facts:
This serving of Seeds, pumpkin and squash seed kernels, dried has high Total Fat.
Please note the percent daily values are based on a 2,000 calorie diet. The US Food and Nutrition Board (FNB) has a slightly different recommendation which can be accessed from our recommended dietary allowance calculator.

To estimate your calories burned and determine whether a 2,000 calorie diet is appropriate, we have a calories burned calculator which can calculate your total daily and weekly calories burned.

Seeds, pumpkin and squash seed kernels, dried: Serving Size




Energy559.0 kcal 28%
Total Fat49.0 g 75%
Saturated Fat8.7 g 43%
Trans Fat0.1 g
Mono-unsaturated Fat16.2 g
Polyunsaturated Fat21.0 g
Cholesterol0.0 mg 0%
Carbohydrate10.7 g 4%
Total Sugars1.4 g
Protein30.2 g 60%
Dietary Fiber6.0 g 24%
Sodium7.0 mg 0%
Calcium46.0 mg 5%
Iron8.8 mg 49%
Vitamin A, RAE1.0 mcg
Vitamin C1.9 mg 3%
Water5.2 g

 Protein and amino acids

Protein30.2 g 60%
Tryptophan0.6 g
Threonine1.0 g
Isoleucine1.3 g
Leucine2.4 g
Lysine1.2 g
Methionine0.6 g
Cystine0.3 g
Phenylalanine1.7 g
Tyrosine1.1 g
Valine1.6 g
Arginine5.4 g
Histidine0.8 g
Alanine1.5 g
Aspartic acid3.0 g
Glutamic acid6.2 g
Glycine1.8 g
Proline1.3 g
Serine1.7 g


Carbohydrate10.7 g 4%
Dietary Fiber6.0 g 24%
Starch1.5 g
Total Sugars1.4 g
Sucrose1.1 g
Glucose0.1 g
Fructose0.1 g
Lactose0.0 g
Maltose0.0 g
Galactose0.0 g


Cholesterol0.0 mg 0%


Alcohol, ethyl0.0 g
Water5.2 g
Energy559.0 kcal 28%
Caffeine0.0 mg
Theobromine0.0 mg


Vitamin A, IU16.0 IU 0%
Retinol0.0 mcg
Vitamin A, RAE1.0 mcg
Alpha Carotene1.0 mcg
Beta Carotene9.0 mcg
Beta Cryptoxanthin1.0 mcg
Lycopene0.0 mcg
Beta Tocopherol0.0 mg
Vitamin C1.9 mg 3%
Vitamin D0.0 IU 0%
Vitamin D2-
Vitamin D3-
Vitamin E2.2 mg 7%
Beta Tocopherol0.0 mg
Gamma Tocopherol35.1 mg
Delta Tocopherol0.4 mg
Thiamin0.3 mg 20%
Riboflavin0.2 mg 12%
Niacin5.0 mg 25%
Vitamin B-60.1 mg 5%
Total Folate58.0 ug 14%
Folic acid0.0 ug
Food Folate58.0 ug
DFE Folate58.0 ug
Vitamin B-120.0 ug 0%
Pantothenic acid0.8 mg 8%
Vitamin K7.3 ug 9%


Calcium46.0 mg 5%
Iron8.8 mg 49%
Magnesium592.0 mg 148%
Phosphorus1233.0 mg 123%
Potassium809.0 mg 23%
Sodium7.0 mg 0%
Zinc7.8 mg 52%
Copper1.3 mg 65%
Manganese4.5 mg 225%
Selenium9.4 mcg 13%

 Fats and Fatty Acids

Total Fat49.0 g 75%
Trans Fat0.1 g
Saturated Fat8.7 g 43%
Mono-unsaturated Fat16.2 g
Polyunsaturated Fat21.0 g
4:00.0 g
6:00.0 g
8:00.0 g
10:00.0 g
12:00.0 g
14:00.1 g
16:05.4 g
18:02.9 g
20:00.2 g
18:1 undifferentiated16.1 g
18:2 undifferentiated20.7 g
18:3 undifferentiated0.1 g
20:4 undifferentiated0.1 g
22:6 n-30.0 g
22:00.1 g
14:10.0 g
16:1 undifferentiated0.0 g
18:40.0 g
20:10.1 g
20:5 n-30.0 g
22:1 undifferentiated0.0 g
22:5 n-30.0 g
15:00.0 g
17:00.0 g
24:00.0 g
16:1 t0.0 g
18:1 t0.0 g
22:1 t0.0 g
18:2 t not further defined0.0 g
18:2 i-
18:2 t,t-
18:2 CLAs0.0 g
24:1 c0.0 g
20:2 n-6 c,c0.0 g
16:1 c0.0 g
18:1 c16.1 g
18:2 n-6 c,c20.7 g
22:1 c0.0 g
18:3 n-6 c,c,c0.0 g
17:10.0 g
20:3 undifferentiated0.0 g
Trans-monoenoic Fat0.0 g
Trans-polyenoic Fat0.0 g
15:10.0 g
18:3 n-3 c,c,c0.1 g
20:3 n-60.0 g
20:4 n-60.0 g

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