Pumpkin and squash seed kernels
Seeds, roasted, without salt
1 cup of pumpkin and squash seed kernels (Seeds, roasted, without salt) contains 677 Calories. The macronutrient breakdown is 9% carbs, 71% fat, and 19% protein. This is a good source of protein (63% of your Daily Value), fiber (27% of your Daily Value), and potassium (20% of your Daily Value).
Nutrition Facts
For 1 cup of pumpkin and squash seed kernels (118g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 677 | |
| Fats | 58g | 74% |
| Saturated fats | 10g | 50% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 21mg | 1% |
| Carbs | 17g | 6% |
| Net carbs | 10g | |
| Fiber | 8g | 27% |
| Sugar | 2g | |
| Protein | 35g | |
| Calcium | 61mg | 6% |
| Iron | 10mg | 119% |
| Potassium | 930mg | 20% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 6μg | |
| Caffeine | 0mg | |
| Choline | 74mg | 14% |
| Copper | 2mg | 167% |
| Fluoride | – | |
| Folate (B9) | 67μg | 17% |
| Lycopene | 0μg | |
| Magnesium | 649mg | 155% |
| Manganese | 5mg | 230% |
| Niacin | 5mg | 33% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 1385mg | 198% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 14% |
| Selenium | 11μg | 20% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 7% |
| Vitamin A IU | 9IU | |
| Vitamin A | 0μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 9% |
| Vitamin C | 2mg | 2% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 1mg | 4% |
| Vitamin K | 5μg | 4% |
| Zinc | 9mg | 82% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 1g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 10g | 50% |
| Monounsaturated fats | 19g | |
| Polyunsaturated fats | 23g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 23g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 6g | |
| Aspartic acid | 3g | |
| Cystine | 0.4g | |
| Glutamic acid | 7g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 3g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 1g | |
| Tyrosine | 1g | |
| Valine | 2g | |
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