USDA Standard Reference · Nut and Seed Products
Seeds, pumpkin and squash seed kernels, roasted, with salt added
According to USDA FoodData Central (FDC ID 169415, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 574
- Calorieshigh density
- 29.8g
- Proteinhigh · 60% DV
- 14.7g
- Carbsmoderate · 5% DV
- 49.0g
- Fathigh · 63% DV
Seeds, pumpkin and squash seed kernels, roasted, with salt added contains 574 calories per 100g according to USDA FoodData Central. It has 29.8g of protein, 49.0g of fat, and 14.7g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 96% of USDA whole foods
The verdict
Seeds, pumpkin and squash seed kernels, roasted, with salt added is a protein standout, richer in protein than 96% of USDA whole foods.
- 29.8g
- protein per 100g
- Top 4%
- protein vs USDA whole foods
- 574
- calories per 100g
- 6.5g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Seeds, pumpkin and squash seed kernels, roasted, with salt added contains 574 calories per 100g, according to the USDA FoodData Central database. It provides 29.8g of protein, 49.0g of fat, and 14.7g of carbohydrates per 100g. Dietary fiber: 6.5g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Seeds, pumpkin and squash seed kernels, roasted, with salt added is catalogued there as FDC ID 169415, a usda standard reference entry, in the "Nut and Seed Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Seeds, pumpkin and squash seed kernels, roasted, with salt added reads as high protein, good fiber source within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Nut and Seed Products group for context.
Nutritional Value at a Glance
Seeds, pumpkin and squash seed kernels, roasted, with salt added is a high-protein food (by FDA per-100g convention), making it suitable for muscle building and recovery diets.
At 23% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Notable micronutrients include Iron, Fe (45% DV).
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
574 kcal = 29% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Seeds, pumpkin and squash seed kernels, roasted, with salt added compares to Nut and Seed Products
Per 100 g, against the average across all nut and seed products foods in USDA FoodData Central.
91% Higher in protein than 91% of nut and seed products on record, a standout in its group.
Category averages computed live across the USDA Nut and Seed Products group. Compare against a specific food →
Where Seeds, pumpkin and squash seed kernels, roasted, with salt added ranks on protein
Its 29.8g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Seeds, pumpkin and squash seed kernels, roasted, with salt added vs every USDA reference food
USDA reference (whole) foods with a protein value
30 Top 4% higher than 96% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Seeds, pumpkin and squash seed kernels, roasted, with salt added sits among Nut and Seed Products
Plotted by protein and calorie percentile among the 139 Nut and Seed Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Seeds, pumpkin and squash seed kernels, roasted, with salt added: 91st protein percentile, 50th calorie percentile among Nut and Seed Products foods
Read the chart as text
- Nuts, coconut meat, dried (desiccated), creamed: Protein percentile 18, Calorie percentile 93
- Nuts, chestnuts, japanese, roasted: Protein percentile 9, Calorie percentile 9
- Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program): Protein percentile 58, Calorie percentile 79
- Nuts, mixed nuts, oil roasted, with peanuts, with salt added: Protein percentile 72, Calorie percentile 66
- Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat): Protein percentile 63, Calorie percentile 66
- Nuts, formulated, wheat-based, all flavors except macadamia, without salt: Protein percentile 40, Calorie percentile 88
- Seeds, sunflower seed kernels from shell, dry roasted, with salt added: Protein percentile 69, Calorie percentile 39
- Nuts, cashew nuts, oil roasted, with salt added: Protein percentile 51, Calorie percentile 55
- Nuts, mixed nuts, oil roasted, with peanuts, lightly salted: Protein percentile 72, Calorie percentile 66
- Seeds, cottonseed meal, partially defatted (glandless): Protein percentile 98, Calorie percentile 24
- Seeds, sesame seed kernels, toasted, without salt added (decorticated): Protein percentile 53, Calorie percentile 44
- Nuts, acorns, raw: Protein percentile 21, Calorie percentile 28
- Nuts, cashew nuts, raw: Protein percentile 66, Calorie percentile 40
- Nuts, chestnuts, european, dried, peeled: Protein percentile 17, Calorie percentile 26
- Nuts, coconut milk, raw (liquid expressed from grated meat and water): Protein percentile 6, Calorie percentile 13
- Nuts, hickorynuts, dried: Protein percentile 39, Calorie percentile 90
- Nuts, pecans: Protein percentile 32, Calorie percentile 94
- Nuts, walnuts, english: Protein percentile 45, Calorie percentile 89
- Seeds, sesame flour, high-fat: Protein percentile 93, Calorie percentile 37
- Seeds, pumpkin and squash seed kernels, dried: Protein percentile 92, Calorie percentile 42
- Seeds, sesame meal, partially defatted: Protein percentile 53, Calorie percentile 44
- Nuts, acorn flour, full fat: Protein percentile 26, Calorie percentile 34
- Nuts, cashew nuts, dry roasted, without salt added: Protein percentile 46, Calorie percentile 50
- Nuts, chestnuts, european, dried, unpeeled: Protein percentile 23, Calorie percentile 27
- Seeds, pumpkin and squash seed kernels, roasted, with salt added: Protein percentile 91, Calorie percentile 50
Read the chart
Seeds, pumpkin and squash seed kernels, roasted, with salt added ranks at the 91st percentile for protein and the 50th percentile for calories among Nut and Seed Products foods (n=139).
- Nuts, coconut meat, dried (desiccated), creamed: 18th protein percentile, 93rd calorie percentile
- Nuts, chestnuts, japanese, roasted: 9th protein percentile, 9th calorie percentile
- Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program): 58th protein percentile, 79th calorie percentile
- Nuts, mixed nuts, oil roasted, with peanuts, with salt added: 72nd protein percentile, 66th calorie percentile
- Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat): 63rd protein percentile, 66th calorie percentile
- Nuts, formulated, wheat-based, all flavors except macadamia, without salt: 40th protein percentile, 88th calorie percentile
- Seeds, sunflower seed kernels from shell, dry roasted, with salt added: 69th protein percentile, 39th calorie percentile
- Nuts, cashew nuts, oil roasted, with salt added: 51st protein percentile, 55th calorie percentile
- Nuts, mixed nuts, oil roasted, with peanuts, lightly salted: 72nd protein percentile, 66th calorie percentile
- Seeds, cottonseed meal, partially defatted (glandless): 98th protein percentile, 24th calorie percentile
- Seeds, sesame seed kernels, toasted, without salt added (decorticated): 53rd protein percentile, 44th calorie percentile
- Nuts, acorns, raw: 21st protein percentile, 28th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 14.7 G | 5% |
| Energy | 574 KCAL | |
| Fiber, total dietary | 6.5 G | 23% |
| Protein | 29.8 G | 60% |
| Total Sugars | 1.3 G | |
| Total lipid (fat) | 49.0 G | 63% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 4.4 G | |
| Caffeine | 0 MG | |
| Energy | 2401.0 kJ | |
| Fructose | 0.07 G | |
| Galactose | 0.00 G | |
| Glucose | 0.07 G | |
| Lactose | 0.00 G | |
| Maltose | 0.00 G | |
| Starch | 0.74 G | |
| Sucrose | 1.1 G | |
| Theobromine | 0 MG | |
| Water | 2.0 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Betaine | 2 MG | |
| Choline, total | 63 MG | |
| Folate, DFE | 57.0 UG | |
| Folate, food | 57.0 UG | |
| Folate, total | 57.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 4 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 2 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (Dihydrophylloquinone) | 0.0 UG | |
| Vitamin K (Menaquinone-4) | 0.0 UG | |
| Vitamin K (phylloquinone) | 4.5 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 52 MG | 4% |
| Iron, Fe | 8 MG | 45% |
| Potassium, K | 788 MG | 17% |
| Sodium, Na | 256 MG | 11% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 1.0 UG | |
| Carotene, beta | 5.0 UG | |
| Copper, Cu | 1 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 550 MG | |
| Manganese, Mn | 4 MG | |
| Phosphorus, P | 1174 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 9.4 UG | |
| Vitamin A, IU | 8 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 1 MG | |
| Zinc, Zn | 8 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 8.5 G | 43% |
| Fatty acids, total trans | 0.04 G | |
| Beta-sitosterol | 13 MG | |
| Campesterol | 3 MG | |
| Fatty acids, total monounsaturated | 15.7 G | |
| Fatty acids, total polyunsaturated | 19.9 G | |
| Fatty acids, total trans-monoenoic | 0.02 G | |
| Fatty acids, total trans-polyenoic | 0.03 G | |
| MUFA 14:1 | 0.00 G | |
| MUFA 16:1 | 0.04 G | |
| MUFA 16:1 c | 0.04 G | |
| MUFA 17:1 | 0.00 G | |
| MUFA 18:1 | 15.6 G | |
| MUFA 18:1 c | 15.6 G | |
| MUFA 20:1 | 0.05 G | |
| MUFA 22:1 | 0.00 G | |
| MUFA 22:1 c | 0.00 G | |
| MUFA 24:1 c | 0.01 G | |
| PUFA 18:2 | 19.6 G | |
| PUFA 18:2 CLAs | 0.01 G | |
| PUFA 18:2 n-6 c,c | 19.6 G | |
| PUFA 18:3 | 0.11 G | |
| PUFA 18:3 n-6 c,c,c | 0.00 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:2 n-6 c,c | 0.01 G | |
| PUFA 20:3 | 0.00 G | |
| PUFA 20:4 | 0.12 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.01 G | |
| SFA 14:0 | 0.06 G | |
| SFA 15:0 | 0.01 G | |
| SFA 16:0 | 5.2 G | |
| SFA 17:0 | 0.04 G | |
| SFA 18:0 | 2.9 G | |
| SFA 20:0 | 0.22 G | |
| SFA 22:0 | 0.06 G | |
| SFA 24:0 | 0.04 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.01 G | |
| SFA 8:0 | 0.00 G | |
| Stigmasterol | 0 MG | |
| TFA 16:1 t | 0.00 G | |
| TFA 18:1 t | 0.01 G | |
| TFA 18:2 t not further defined | 0.03 G | |
| TFA 22:1 t | 0.00 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 1.5 G | |
| Arginine | 5.3 G | |
| Aspartic acid | 2.9 G | |
| Cystine | 0.33 G | |
| Glutamic acid | 6.1 G | |
| Glycine | 1.8 G | |
| Histidine | 0.77 G | |
| Isoleucine | 1.3 G | |
| Leucine | 2.4 G | |
| Lysine | 1.2 G | |
| Methionine | 0.59 G | |
| Phenylalanine | 1.7 G | |
| Proline | 1.3 G | |
| Serine | 1.7 G | |
| Threonine | 0.98 G | |
| Tryptophan | 0.57 G | |
| Tyrosine | 1.1 G | |
| Valine | 1.6 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 30.0 UG | |
| MUFA 15:1 | 0.00 G | |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.11 G | |
| PUFA 20:3 n-3 | 0.00 G | |
| PUFA 20:3 n-6 | 0.00 G | |
| PUFA 22:4 | 0.01 G | |
| Tocopherol, beta | 0 MG | |
| Tocopherol, delta | 0 MG | |
| Tocopherol, gamma | 13 MG | |
| Tocotrienol, alpha | 0 MG | |
| Tocotrienol, beta | 0 MG | |
| Tocotrienol, delta | 0 MG | |
| Tocotrienol, gamma | 0 MG |
Key takeaways
- Seeds, pumpkin and squash seed kernels, roasted, with salt added delivers 29.8g of protein per 100g, more than 96% of USDA whole foods. See the protein ranking
- It carries 574 calories per 100g - about at or above the nut and seed products average of 498. Compare nut and seed products
- Its standout micronutrient is iron, fe, at 45% of the Daily Value per 100g.
- Based on its per-100g profile, it fits high protein, good fiber source patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Nuts, cashew nuts, dry roasted, with salt added
Seeds, pumpkin and squash seed kernels, roasted, without salt
Nuts, cashew nuts, dry roasted, without salt added
Seeds, sesame seeds, whole, dried
Nuts, beechnuts, dried
Nuts, pistachio nuts, dry roasted, without salt added
Similar Protein Content
Other foods in Nut and Seed Products closest to 29.8g protein per 100g, useful for protein-matched substitutions.
Frequently Asked Questions
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Is Seeds, pumpkin and squash seed kernels, roasted, with salt added high in fiber? ▼
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More in This Category
Other foods in Nut and Seed Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 169415) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.