Pumpkin and squash seed kernels
Seeds, dried
1 ½ cup of pumpkin and squash seed kernels (Seeds, dried) contains 1082 Calories. The macronutrient breakdown is 7% carbs, 73% fat, and 20% protein. This is a good source of protein (104% of your Daily Value), fiber (41% of your Daily Value), and potassium (33% of your Daily Value).
Nutrition Facts
For 1 ½ cup of pumpkin and squash seed kernels (194g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 1082 | |
| Fats | 95g | 122% |
| Saturated fats | 17g | 84% |
| Trans fats | 0.1g | |
| Cholesterol | 0mg | 0% |
| Sodium | 14mg | 1% |
| Carbs | 21g | 8% |
| Net carbs | 9g | |
| Fiber | 12g | 41% |
| Sugar | 3g | |
| Protein | 58g | |
| Calcium | 89mg | 9% |
| Iron | 17mg | 213% |
| Potassium | 1565mg | 33% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 2μg | |
| Beta carotene | 17μg | |
| Caffeine | 0mg | |
| Choline | 122mg | 22% |
| Copper | 3mg | 289% |
| Fluoride | – | |
| Folate (B9) | 112μg | 28% |
| Lycopene | 0μg | |
| Magnesium | 1146mg | 273% |
| Manganese | 9mg | 382% |
| Niacin | 10mg | 60% |
| Pantothenic acid | 1mg | 29% |
| Phosphorus | 2386mg | 341% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 23% |
| Selenium | 18μg | 33% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 44% |
| Vitamin A IU | 31IU | |
| Vitamin A | 2μg | 0.2% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.3mg | 21% |
| Vitamin C | 4mg | 4% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 4mg | 28% |
| Vitamin K | 14μg | 12% |
| Zinc | 15mg | 137% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 2g | |
| Glucose | 0.3g | |
| Fructose | 0.3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 3g | |
| Fats | ||
| Saturated fats | 17g | 84% |
| Monounsaturated fats | 31g | |
| Polyunsaturated fats | 41g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 40g | |
| Alpha Linolenic Acid (ALA) | 0.2g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 10g | |
| Aspartic acid | 6g | |
| Cystine | 1g | |
| Glutamic acid | 12g | |
| Glycine | 4g | |
| Histidine | 2g | |
| Hydroxyproline | – | |
| Isoleucine | 2g | |
| Leucine | 5g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 3g | |
| Proline | 3g | |
| Serine | 3g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |
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