Pumpkin and squash seed kernels
Seeds, dried
1 cup of pumpkin and squash seed kernels (Seeds, dried) contains 721 Calories. The macronutrient breakdown is 7% carbs, 73% fat, and 20% protein. This is a good source of protein (70% of your Daily Value), fiber (28% of your Daily Value), and potassium (22% of your Daily Value).
Nutrition Facts
For 1 cup of pumpkin and squash seed kernels (129g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 721 | |
| Fats | 63g | 81% |
| Saturated fats | 11g | 56% |
| Trans fats | 0.1g | |
| Cholesterol | 0mg | 0% |
| Sodium | 9mg | 0.4% |
| Carbs | 14g | 5% |
| Net carbs | 6g | |
| Fiber | 8g | 28% |
| Sugar | 2g | |
| Protein | 39g | |
| Calcium | 59mg | 6% |
| Iron | 11mg | 142% |
| Potassium | 1044mg | 22% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 12μg | |
| Caffeine | 0mg | |
| Choline | 81mg | 15% |
| Copper | 2mg | 192% |
| Fluoride | – | |
| Folate (B9) | 75μg | 19% |
| Lycopene | 0μg | |
| Magnesium | 764mg | 182% |
| Manganese | 6mg | 255% |
| Niacin | 6mg | 40% |
| Pantothenic acid | 1mg | 19% |
| Phosphorus | 1591mg | 227% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 15% |
| Selenium | 12μg | 22% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 29% |
| Vitamin A IU | 21IU | |
| Vitamin A | 1μg | 0.1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 14% |
| Vitamin C | 2mg | 3% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 3mg | 19% |
| Vitamin K | 9μg | 8% |
| Zinc | 10mg | 92% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 1g | |
| Glucose | 0.2g | |
| Fructose | 0.2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 2g | |
| Fats | ||
| Saturated fats | 11g | 56% |
| Monounsaturated fats | 21g | |
| Polyunsaturated fats | 27g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 27g | |
| Alpha Linolenic Acid (ALA) | 0.2g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 7g | |
| Aspartic acid | 4g | |
| Cystine | 0.4g | |
| Glutamic acid | 8g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | – | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 1g | |
| Tyrosine | 1g | |
| Valine | 2g | |
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