USDA reference food · Nut and Seed Products
Seeds, pumpkin and squash seed kernels, dried
1 oz of seeds, pumpkin and squash seed kernels, dried (28.35 g) has 160 calories, 9g of protein, 14g of fat and 2g of fiber (USDA FoodData Central, SR Legacy, FDC 170556).
FoodData Central 170556, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
Serving size1 oz (28.35g)
Amount per serving
Calories160
% Daily Value*
Total Fat 14g18%
Saturated Fat 2.5g12%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 0mg0%
Total Carbohydrate 3g1%
Dietary Fiber 2g6%
Total Sugars 0g
Includes Added Sugars not declared
Protein 9g17%
Vitamin D 0mcg0%
Calcium 10mg1%
Iron 2.5mg14%
Potassium 230mg5%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 30.2g
- more than 96% of 8,218 USDA reference foods
- Calories per 100 g
- 559
- more than 96% of reference foods
- Fiber per 100 g
- 6g
- more than 91% of reference foods
What a portion gives you
Fiber 2g6%
Protein 9g17%
Potassium 230mg5%
Calcium 10mg1%
Iron 2.5mg14%
Sodium 0mg0%
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 170556); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese1.3 mg in 1 oz (28.35 g), 56% of the Daily Value
- Copper0.4 mg in 1 oz (28.35 g), 42% of the Daily Value
- Magnesium168 mg in 1 oz (28.35 g), 40% of the Daily Value
- Phosphorus350 mg in 1 oz (28.35 g), 28% of the Daily Value
- Zinc2.2 mg in 1 oz (28.35 g), 20% of the Daily Value
Source: USDA FoodData Central (FDC 170556), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 7% carbohydrate, 73% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 559 | 96% |
| Protein | 30.2 g | 96% |
| Total fat | 49.0 g | 96% |
| Carbohydrate | 10.7 g | 56% |
| Fiber | 6.00 g | 91% |
| Total sugars | 1.40 g | 50% |
| Sodium | 7.00 mg | 15% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (130)
The portion is 1 oz (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 8.57 g | 30.2 g | 17% |
| Total lipid (fat) | 13.9 g | 49.0 g | 18% |
| Carbohydrate, by difference | 3.04 g | 10.7 g | 1% |
| Ash | 1.36 g | 4.78 g | |
| Energy | 158 kcal | 559 kcal | |
| Starch | 0.42 g | 1.47 g | |
| Sucrose | 0.32 g | 1.13 g | |
| Glucose | 0.037 g | 0.13 g | |
| Fructose | 0.043 g | 0.15 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 1.48 g | 5.23 g | |
| Total Sugars | 0.40 g | 1.40 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 1.70 g | 6.00 g | 6% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0.018 g | 0.064 g | |
| Fatty acids, total saturated | 2.45 g | 8.66 g | 12% |
| Fatty acids, total monounsaturated | 4.60 g | 16.2 g | |
| Fatty acids, total polyunsaturated | 5.95 g | 21.0 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 13.0 mg | 46.0 mg | 1% |
| Iron, Fe | 2.50 mg | 8.82 mg | 14% |
| Magnesium, Mg | 168 mg | 592 mg | 40% |
| Phosphorus, P | 350 mg | 1,233 mg | 28% |
| Potassium, K | 229 mg | 809 mg | 5% |
| Sodium, Na | 1.98 mg | 7.00 mg | 0% |
| Zinc, Zn | 2.21 mg | 7.81 mg | 20% |
| Copper, Cu | 0.38 mg | 1.34 mg | 42% |
| Manganese, Mn | 1.29 mg | 4.54 mg | 56% |
| Selenium, Se | 2.66 µg | 9.40 µg | 5% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0.28 µg | 1.00 µg | 0% |
| Carotene, beta | 2.55 µg | 9.00 µg | |
| Carotene, alpha | 0.28 µg | 1.00 µg | |
| Vitamin E (alpha-tocopherol) | 0.62 mg | 2.18 mg | 4% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0.28 µg | 1.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 21.0 µg | 74.0 µg | |
| Tocopherol, beta | 0.0085 mg | 0.030 mg | |
| Tocopherol, gamma | 9.95 mg | 35.1 mg | |
| Tocopherol, delta | 0.12 mg | 0.44 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0.017 mg | 0.060 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0.54 mg | 1.90 mg | 1% |
| Thiamin | 0.077 mg | 0.27 mg | 6% |
| Riboflavin | 0.043 mg | 0.15 mg | 3% |
| Niacin | 1.41 mg | 4.99 mg | 9% |
| Pantothenic acid | 0.21 mg | 0.75 mg | |
| Vitamin B-6 | 0.041 mg | 0.14 mg | 2% |
| Folate, total | 16.4 µg | 58.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 17.9 mg | 63.0 mg | 3% |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 2.07 µg | 7.30 µg | 2% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 16.4 µg | 58.0 µg | |
| Folate, DFE | 16.4 µg | 58.0 µg | 4% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.16 g | 0.58 g | |
| Threonine | 0.28 g | 1.0 g | |
| Isoleucine | 0.36 g | 1.28 g | |
| Leucine | 0.69 g | 2.42 g | |
| Lysine | 0.35 g | 1.24 g | |
| Methionine | 0.17 g | 0.60 g | |
| Cystine | 0.094 g | 0.33 g | |
| Phenylalanine | 0.49 g | 1.73 g | |
| Tyrosine | 0.31 g | 1.09 g | |
| Valine | 0.45 g | 1.58 g | |
| Arginine | 1.52 g | 5.35 g | |
| Histidine | 0.22 g | 0.78 g | |
| Alanine | 0.42 g | 1.49 g | |
| Aspartic acid | 0.84 g | 2.96 g | |
| Glutamic acid | 1.75 g | 6.19 g | |
| Glycine | 0.52 g | 1.84 g | |
| Proline | 0.37 g | 1.32 g | |
| Serine | 0.47 g | 1.67 g |
Fatty acids (42)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0.00028 g | 0.0010 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0.00085 g | 0.0030 g | |
| SFA 12:0 | 0.0017 g | 0.0060 g | |
| SFA 14:0 | 0.017 g | 0.059 g | |
| SFA 16:0 | 1.52 g | 5.36 g | |
| SFA 18:0 | 0.81 g | 2.87 g | |
| SFA 20:0 | 0.060 g | 0.21 g | |
| MUFA 18:1 | 4.57 g | 16.1 g | |
| PUFA 18:2 | 5.87 g | 20.7 g | |
| PUFA 18:3 | 0.034 g | 0.12 g | |
| PUFA 20:4 | 0.037 g | 0.13 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.016 g | 0.057 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.014 g | 0.048 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.016 g | 0.056 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.00028 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| SFA 15:0 | 0.0023 g | 0.0080 g | |
| SFA 17:0 | 0.010 g | 0.037 g | |
| SFA 24:0 | 0.012 g | 0.044 g | |
| TFA 16:1 t | 0 g | 0 g | |
| TFA 18:1 t | 0.0071 g | 0.025 g | |
| TFA 22:1 t | 0.00028 g | 0.0010 g | |
| TFA 18:2 t not further defined | 0.011 g | 0.039 g | |
| PUFA 18:2 CLAs | 0.0011 g | 0.0040 g | |
| MUFA 24:1 c | 0.0014 g | 0.0050 g | |
| PUFA 20:2 n-6 c,c | 0.0011 g | 0.0040 g | |
| MUFA 16:1 c | 0.014 g | 0.048 g | |
| MUFA 18:1 c | 4.57 g | 16.1 g | |
| PUFA 18:2 n-6 c,c | 5.86 g | 20.7 g | |
| MUFA 22:1 c | 0 g | 0 g | |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.0074 g | 0.026 g | |
| Fatty acids, total trans-polyenoic | 0.011 g | 0.039 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 170556: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Next questions
- Every common food in nut and seed productscalories, protein, fat and carbohydrate side by side
- Foods high in proteinthis food has more protein per 100 g than 96% of reference foods
- Foods high in fibermore fiber per 100 g than 91% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov