Pumpkin and squash seed kernels
Seeds, dried
40 grams of pumpkin and squash seed kernels (Seeds, dried) contains 224 Calories. The macronutrient breakdown is 7% carbs, 73% fat, and 20% protein. This is a good source of protein (22% of your Daily Value), fiber (9% of your Daily Value), and potassium (7% of your Daily Value).
Nutrition Facts
For 40 grams of pumpkin and squash seed kernels
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 224 | |
| Fats | 20g | 25% |
| Saturated fats | 3g | 17% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 3mg | 0.1% |
| Carbs | 4g | 2% |
| Net carbs | 2g | |
| Fiber | 2g | 9% |
| Sugar | 1g | |
| Protein | 12g | |
| Calcium | 18mg | 2% |
| Iron | 4mg | 44% |
| Potassium | 324mg | 7% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.4μg | |
| Beta carotene | 4μg | |
| Caffeine | 0mg | |
| Choline | 25mg | 5% |
| Copper | 1mg | 60% |
| Fluoride | – | |
| Folate (B9) | 23μg | 6% |
| Lycopene | 0μg | |
| Magnesium | 237mg | 56% |
| Manganese | 2mg | 79% |
| Niacin | 2mg | 12% |
| Pantothenic acid | 0.3mg | 6% |
| Phosphorus | 493mg | 70% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 5% |
| Selenium | 4μg | 7% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 9% |
| Vitamin A IU | 6IU | |
| Vitamin A | 0.4μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 4% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 3μg | 2% |
| Zinc | 3mg | 28% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.5g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 3g | 17% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 8g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 8g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 0.5g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 0.4g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
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