Seeds, pumpkin and squash seed kernels, dried
USDA Standard Reference Nut and Seed Products
Seeds, pumpkin and squash seed kernels, dried contains 559 calories per 129g, according to the USDA FoodData Central database. It provides 30.2g of protein, 49.0g of fat, and 10.7g of carbohydrates. Dietary fiber: 6.0g.
Values per 129g
Macro Breakdown
559
Calories per 100g
30.2g
Protein
49.0g
Total Fat
10.7g
Carbs
6.0g
Fiber
1.4g
Sugar
7mg
Sodium
Full Nutrient Breakdown
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 10.7 G | 0% |
| Energy | 559.0 KCAL | — |
| Fiber, total dietary | 6.0 G | 0% |
| Protein | 30.2 G | 0% |
| Total Sugars | 1.4 G | — |
| Total lipid (fat) | 49.0 G | 0% |
| Alcohol, ethyl | 0.0 G | — |
| Ash | 4.8 G | — |
| Caffeine | 0.0 MG | — |
| Energy | 2339.0 kJ | — |
| Fructose | 0.1 G | — |
| Galactose | 0.0 G | — |
| Glucose | 0.1 G | — |
| Lactose | 0.0 G | — |
| Maltose | 0.0 G | — |
| Starch | 1.5 G | — |
| Sucrose | 1.1 G | — |
| Theobromine | 0.0 MG | — |
| Water | 5.2 G | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 1.5 G | — |
| Arginine | 5.4 G | — |
| Aspartic acid | 3.0 G | — |
| Choline, total | 63.0 MG | — |
| Cystine | 0.3 G | — |
| Folate, DFE | 58.0 UG | — |
| Folate, food | 58.0 UG | — |
| Folate, total | 58.0 UG | — |
| Folic acid | 0.0 UG | — |
| Glutamic acid | 6.2 G | — |
| Glycine | 1.8 G | — |
| Histidine | 0.8 G | — |
| Isoleucine | 1.3 G | — |
| Leucine | 2.4 G | — |
| Lysine | 1.2 G | — |
| Methionine | 0.6 G | — |
| Niacin | 5.0 MG | — |
| Pantothenic acid | 0.8 MG | — |
| Phenylalanine | 1.7 G | — |
| Proline | 1.3 G | — |
| Riboflavin | 0.2 MG | — |
| Serine | 1.7 G | — |
| Thiamin | 0.3 MG | — |
| Threonine | 1.0 G | — |
| Tryptophan | 0.6 G | — |
| Tyrosine | 1.1 G | — |
| Valine | 1.6 G | — |
| Vitamin B-12 | 0.0 UG | — |
| Vitamin B-12, added | 0.0 UG | — |
| Vitamin B-6 | 0.1 MG | — |
| Vitamin C, total ascorbic acid | 1.9 MG | — |
| Vitamin E, added | 0.0 MG | — |
| Vitamin K (Dihydrophylloquinone) | 0.0 UG | — |
| Vitamin K (Menaquinone-4) | 0.0 UG | — |
| Vitamin K (phylloquinone) | 7.3 UG | — |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 46.0 MG | 4% |
| Iron, Fe | 8.8 MG | 49% |
| Potassium, K | 809.0 MG | 17% |
| Sodium, Na | 7.0 MG | 0% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 1.0 UG | — |
| Carotene, beta | 9.0 UG | — |
| Copper, Cu | 1.3 MG | — |
| Cryptoxanthin, beta | 1.0 UG | — |
| Lycopene | 0.0 UG | — |
| Magnesium, Mg | 592.0 MG | — |
| Manganese, Mn | 4.5 MG | — |
| Phosphorus, P | 1233.0 MG | — |
| Retinol | 0.0 UG | — |
| Selenium, Se | 9.4 UG | — |
| Vitamin A, IU | 16 IU | — |
| Vitamin A, RAE | 1.0 UG | — |
| Vitamin D (D2 + D3) | 0.0 UG | — |
| Vitamin E (alpha-tocopherol) | 2.2 MG | — |
| Zinc, Zn | 7.8 MG | — |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 MG | 0% |
| Fatty acids, total saturated | 8.7 G | 0% |
| Fatty acids, total trans | 0.1 G | — |
| Fatty acids, total monounsaturated | 16.2 G | — |
| Fatty acids, total polyunsaturated | 21.0 G | — |
| Fatty acids, total trans-monoenoic | 0.0 G | — |
| Fatty acids, total trans-polyenoic | 0.0 G | — |
| MUFA 14:1 | 0.0 G | — |
| MUFA 16:1 | 0.0 G | — |
| MUFA 16:1 c | 0.0 G | — |
| MUFA 17:1 | 0.0 G | — |
| MUFA 18:1 | 16.1 G | — |
| MUFA 18:1 c | 16.1 G | — |
| MUFA 20:1 | 0.1 G | — |
| MUFA 22:1 | 0.0 G | — |
| MUFA 22:1 c | 0.0 G | — |
| MUFA 24:1 c | 0.0 G | — |
| PUFA 18:2 | 20.7 G | — |
| PUFA 18:2 CLAs | 0.0 G | — |
| PUFA 18:2 n-6 c,c | 20.7 G | — |
| PUFA 18:3 | 0.1 G | — |
| PUFA 18:3 n-6 c,c,c | 0.0 G | — |
| PUFA 18:4 | 0.0 G | — |
| PUFA 20:2 n-6 c,c | 0.0 G | — |
| PUFA 20:3 | 0.0 G | — |
| PUFA 20:4 | 0.1 G | — |
| PUFA 20:5 n-3 (EPA) | 0.0 G | — |
| PUFA 22:5 n-3 (DPA) | 0.0 G | — |
| PUFA 22:6 n-3 (DHA) | 0.0 G | — |
| SFA 10:0 | 0.0 G | — |
| SFA 12:0 | 0.0 G | — |
| SFA 14:0 | 0.1 G | — |
| SFA 15:0 | 0.0 G | — |
| SFA 16:0 | 5.4 G | — |
| SFA 17:0 | 0.0 G | — |
| SFA 18:0 | 2.9 G | — |
| SFA 20:0 | 0.2 G | — |
| SFA 22:0 | 0.1 G | — |
| SFA 24:0 | 0.0 G | — |
| SFA 4:0 | 0.0 G | — |
| SFA 6:0 | 0.0 G | — |
| SFA 8:0 | 0.0 G | — |
| TFA 16:1 t | 0.0 G | — |
| TFA 18:1 t | 0.0 G | — |
| TFA 18:2 t not further defined | 0.0 G | — |
| TFA 22:1 t | 0.0 G | — |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 74.0 UG | — |
| MUFA 15:1 | 0.0 G | — |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1 G | — |
| PUFA 20:3 n-3 | 0.0 G | — |
| PUFA 20:3 n-6 | 0.0 G | — |
| PUFA 22:4 | 0.0 G | — |
| Tocopherol, beta | 0.0 MG | — |
| Tocopherol, delta | 0.4 MG | — |
| Tocopherol, gamma | 35.1 MG | — |
| Tocotrienol, alpha | 0.0 MG | — |
| Tocotrienol, beta | 0.0 MG | — |
| Tocotrienol, delta | 0.0 MG | — |
| Tocotrienol, gamma | 0.1 MG | — |
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Frequently Asked Questions
How many calories are in Seeds, pumpkin and squash seed kernels, dried? ▼
Seeds, pumpkin and squash seed kernels, dried contains 559 calories per 100g. It has 30.2g of protein, 49.0g of fat, and 10.7g of carbohydrates.
What are the macros in Seeds, pumpkin and squash seed kernels, dried? ▼
Per 100g, Seeds, pumpkin and squash seed kernels, dried has 30.2g protein (22% of calories), 49.0g fat, and 10.7g carbs. Fiber: 6.0g. Sugar: 1.4g.
How much sodium is in Seeds, pumpkin and squash seed kernels, dried? ▼
Seeds, pumpkin and squash seed kernels, dried contains 7mg of sodium per 100g, which is 0% of the recommended daily limit (2,300mg).