Pumpkin and squash seeds
Seeds, whole, roasted, without salt
⅓ cup of pumpkin and squash seeds (Seeds, whole, roasted, without salt) contains 95 Calories. The macronutrient breakdown is 46% carbs, 38% fat, and 16% protein. This is a good source of protein (7% of your Daily Value), fiber (14% of your Daily Value), and potassium (4% of your Daily Value).
Nutrition Facts
For ⅓ cup of pumpkin and squash seeds (21g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 95 | |
| Fats | 4g | 5% |
| Saturated fats | 1g | 4% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 4mg | 0.2% |
| Carbs | 11g | 4% |
| Net carbs | 8g | |
| Fiber | 4g | 14% |
| Sugar | – | |
| Protein | 4g | |
| Calcium | 12mg | 1% |
| Iron | 1mg | 9% |
| Potassium | 196mg | 4% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | 0.1mg | 16% |
| Fluoride | – | |
| Folate (B9) | 2μg | 0.5% |
| Lycopene | – | |
| Magnesium | 56mg | 13% |
| Manganese | 0.1mg | 5% |
| Niacin | 0.1mg | 0.4% |
| Pantothenic acid | 0mg | 0.2% |
| Phosphorus | 20mg | 3% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0mg | 1% |
| Selenium | – | |
| Theobromine | – | |
| Thiamine | 0mg | 1% |
| Vitamin A IU | 13IU | |
| Vitamin A | 1μg | 0.1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0mg | 1% |
| Vitamin C | 0.1mg | 0.1% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | 2mg | 20% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 2g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 1g | |
| Aspartic acid | 0.4g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.3g | |
| Histidine | 0.1g | |
| Hydroxyproline | – | |
| Isoleucine | 0.2g | |
| Leucine | 0.3g | |
| Lysine | 0.3g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 0.2g | |
| Serine | 0.2g | |
| Threonine | 0.1g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.3g | |
Similar Foods
Pumpkin and squash seeds Seeds, whole, roasted, with salt added 
Pumpkin and squash seed kernels Seeds, dried 
Pumpkin and squash seed kernels Seeds, roasted, without salt 
Pumpkin and squash seed kernels Seeds, roasted, with salt added 
Vegetarian Autumn Squash Soup With Pumpkin Seeds - Panera Bread
