Nutrition Facts and Calories in Seeds, pumpkin and squash seed kernels, roasted, without salt

Nutrition Facts Category:

Nut and Seed Products

Serving Size:
100 g
See the tables below for Seeds, pumpkin and squash seed kernels, roasted, without salt nutrition facts and calories in Seeds, pumpkin and squash seed kernels, roasted, without salt. 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, roasted, without salt.

Nutrition Facts

Serving Size 100 g
Amount per Serving
Calories 574.0 Calories from Fat 410
% Daily Value * 
  Total Fat  49.0 g 75%
  Saturated Fat  8.5 g 42%
  Trans Fat  0.0 g
  Cholesterol  0.0 mg
  Sodium  18.0 mg 1%
  Total Carbohydrate  14.7 g 5%
  Dietary Fiber  6.5 g 26%
  Sugars   1.3 g
  Protein  29.8 g 60%
Vitamin A 0%
Vitamin C 3%
Calcium 5%
Iron 45%
Thiamin 7%
Riboflavin 6%
Niacin 22%
Vitamin B6 5%
Folate 14%
Phosphorus 117%
Zinc 51%
Magnesium 138%
* 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, roasted, without salt 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, roasted, without salt 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, roasted, without salt: Serving Size




Energy574.0 kcal 29%
Total Fat49.0 g 75%
Saturated Fat8.5 g 42%
Trans Fat0.0 g
Mono-unsaturated Fat15.7 g
Polyunsaturated Fat19.9 g
Cholesterol0.0 mg 0%
Carbohydrate14.7 g 5%
Total Sugars1.3 g
Protein29.8 g 60%
Dietary Fiber6.5 g 26%
Sodium18.0 mg 1%
Calcium52.0 mg 5%
Iron8.1 mg 45%
Vitamin A, RAE0.0 mcg
Vitamin C1.8 mg 3%
Water2.0 g

 Protein and amino acids

Protein29.8 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
Arginine5.3 g
Histidine0.8 g
Alanine1.5 g
Aspartic acid2.9 g
Glutamic acid6.1 g
Glycine1.8 g
Proline1.3 g
Serine1.7 g


Carbohydrate14.7 g 5%
Dietary Fiber6.5 g 26%
Starch0.7 g
Total Sugars1.3 g
Sucrose1.1 g
Glucose0.1 g
Fructose0.1 g
Lactose0.0 g
Maltose0.0 g
Galactose0.0 g


Cholesterol0.0 mg 0%
Stigmasterol0.0 mg
Campesterol3.0 mg
Beta-sitosterol13.0 mg


Alcohol, ethyl0.0 g
Water2.0 g
Energy574.0 kcal 29%
Caffeine0.0 mg
Theobromine0.0 mg


Vitamin A, IU8.0 IU 0%
Retinol0.0 mcg
Vitamin A, RAE0.0 mcg
Alpha Carotene1.0 mcg
Beta Carotene5.0 mcg
Beta Cryptoxanthin0.0 mcg
Lycopene0.0 mcg
Beta Tocopherol0.1 mg
Vitamin C1.8 mg 3%
Vitamin D0.0 IU 0%
Vitamin D2-
Vitamin D3-
Vitamin E0.6 mg 2%
Beta Tocopherol0.1 mg
Gamma Tocopherol12.7 mg
Delta Tocopherol0.3 mg
Thiamin0.1 mg 7%
Riboflavin0.1 mg 6%
Niacin4.4 mg 22%
Vitamin B-60.1 mg 5%
Total Folate57.0 ug 14%
Folic acid0.0 ug
Food Folate57.0 ug
DFE Folate57.0 ug
Vitamin B-120.0 ug 0%
Pantothenic acid0.6 mg 6%
Vitamin K4.5 ug 6%


Calcium52.0 mg 5%
Iron8.1 mg 45%
Magnesium550.0 mg 138%
Phosphorus1174.0 mg 117%
Potassium788.0 mg 23%
Sodium18.0 mg 1%
Zinc7.6 mg 51%
Copper1.3 mg 65%
Manganese4.5 mg 225%
Selenium9.4 mcg 13%

 Fats and Fatty Acids

Total Fat49.0 g 75%
Trans Fat0.0 g
Saturated Fat8.5 g 42%
Mono-unsaturated Fat15.7 g
Polyunsaturated Fat19.9 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
16:05.2 g
18:02.9 g
20:00.2 g
18:1 undifferentiated15.6 g
18:2 undifferentiated19.6 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 c15.6 g
18:2 n-6 c,c19.6 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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