USDA Standard Reference · Nut and Seed Products
Seeds, pumpkin and squash seeds, whole, roasted, without salt
According to USDA FoodData Central (FDC ID 170188, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 446
- Calorieshigh density
- 18.6g
- Proteinhigh · 37% DV
- 53.8g
- Carbshigh · 20% DV
- 19.4g
- Fathigh · 25% DV
Seeds, pumpkin and squash seeds, whole, roasted, without salt contains 446 calories per 100g according to USDA FoodData Central. It has 18.6g of protein, 19.4g of fat, and 53.8g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 68% of USDA whole foods
The verdict
Seeds, pumpkin and squash seeds, whole, roasted, without salt is fiber-rich, with 18.4g of dietary fiber per 100g.
- 18.6g
- protein per 100g
- Top 32%
- protein vs USDA whole foods
- 446
- calories per 100g
- 18.4g
- 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 seeds, whole, roasted, without salt contains 446 calories per 100g, according to the USDA FoodData Central database. It provides 18.6g of protein, 19.4g of fat, and 53.8g of carbohydrates per 100g. Dietary fiber: 18.4g. 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 seeds, whole, roasted, without salt is catalogued there as FDC ID 170188, 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 seeds, whole, roasted, without salt reads as high protein, good fiber source, low sodium 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 seeds, whole, roasted, without salt is a high-protein food (by FDA per-100g convention), making it suitable for muscle building and recovery diets.
At 66% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
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
446 kcal = 22% 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 seeds, whole, roasted, without salt compares to Nut and Seed Products
Per 100 g, against the average across all nut and seed products foods in USDA FoodData Central.
67% Higher in protein than 67% of nut and seed products on record.
Category averages computed live across the USDA Nut and Seed Products group. Compare against a specific food →
Where Seeds, pumpkin and squash seeds, whole, roasted, without salt ranks on protein
Its 18.6g 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 seeds, whole, roasted, without salt vs every USDA reference food
USDA reference (whole) foods with a protein value
19 Top 32% higher than 68% 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 seeds, whole, roasted, without salt 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 seeds, whole, roasted, without salt: 68th protein percentile, 29th 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, sesame seed kernels, toasted, with salt added (decorticated): Protein percentile 53, Calorie percentile 44
- Nuts, cashew nuts, dry roasted, with salt added: Protein percentile 46, Calorie percentile 50
- Nuts, pistachio nuts, dry roasted, with salt added: Protein percentile 82, Calorie percentile 46
- Seeds, cottonseed flour, low fat (glandless): Protein percentile 99, Calorie percentile 17
- Seeds, sesame seeds, whole, roasted and toasted: Protein percentile 53, Calorie percentile 43
- Seeds, sunflower seed flour, partially defatted: Protein percentile 97, Calorie percentile 16
- Nuts, beechnuts, dried: Protein percentile 22, Calorie percentile 53
- Nuts, chestnuts, chinese, boiled and steamed: Protein percentile 8, Calorie percentile 4
- Nuts, coconut cream, canned, sweetened: Protein percentile 1, Calorie percentile 22
- Nuts, ginkgo nuts, canned: Protein percentile 6, Calorie percentile 2
- Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER: Protein percentile 64, Calorie percentile 73
- Nuts, walnuts, black, dried: Protein percentile 88, Calorie percentile 81
- 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 seeds, whole, roasted, without salt: Protein percentile 68, Calorie percentile 29
Read the chart
Seeds, pumpkin and squash seeds, whole, roasted, without salt ranks at the 68th percentile for protein and the 29th percentile for calories among Nut and Seed Products foods (n=139). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.
- 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, sesame seed kernels, toasted, with salt added (decorticated): 53rd protein percentile, 44th calorie percentile
- Nuts, cashew nuts, dry roasted, with salt added: 46th protein percentile, 50th calorie percentile
- Nuts, pistachio nuts, dry roasted, with salt added: 82nd protein percentile, 46th calorie percentile
- Seeds, cottonseed flour, low fat (glandless): 99th protein percentile, 17th calorie percentile
- Seeds, sesame seeds, whole, roasted and toasted: 53rd protein percentile, 43rd calorie percentile
- Seeds, sunflower seed flour, partially defatted: 97th protein percentile, 16th 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 | 53.8 G | 20% |
| Energy | 446 KCAL | |
| Fiber, total dietary | 18.4 G | 66% |
| Protein | 18.6 G | 37% |
| Total lipid (fat) | 19.4 G | 25% |
| Ash | 3.8 G | |
| Energy | 1866.0 kJ | |
| Water | 4.5 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Folate, DFE | 9.0 UG | |
| Folate, food | 9.0 UG | |
| Folate, total | 9.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 0 MG | |
| Pantothenic acid | 0 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 55 MG | 4% |
| Iron, Fe | 3 MG | 18% |
| Potassium, K | 919 MG | 20% |
| Sodium, Na | 18 MG | 1% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Copper, Cu | 1 MG | |
| Magnesium, Mg | 262 MG | |
| Manganese, Mn | 0 MG | |
| Phosphorus, P | 92 MG | |
| Retinol | 0.0 UG | |
| Vitamin A, IU | 62 IU | |
| Vitamin A, RAE | 3.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Zinc, Zn | 10 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 3.7 G | 18% |
| Fatty acids, total monounsaturated | 6.0 G | |
| Fatty acids, total polyunsaturated | 8.8 G | |
| MUFA 16:1 | 0.04 G | |
| MUFA 18:1 | 6.0 G | |
| PUFA 18:2 | 8.8 G | |
| PUFA 18:3 | 0.08 G | |
| SFA 12:0 | 0.02 G | |
| SFA 14:0 | 0.02 G | |
| SFA 16:0 | 2.4 G | |
| SFA 18:0 | 1.2 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.88 G | |
| Arginine | 3.0 G | |
| Aspartic acid | 1.9 G | |
| Cystine | 0.23 G | |
| Glutamic acid | 3.3 G | |
| Glycine | 1.4 G | |
| Histidine | 0.52 G | |
| Isoleucine | 0.96 G | |
| Leucine | 1.6 G | |
| Lysine | 1.4 G | |
| Methionine | 0.42 G | |
| Phenylalanine | 0.92 G | |
| Proline | 0.76 G | |
| Serine | 0.87 G | |
| Threonine | 0.68 G | |
| Tryptophan | 0.33 G | |
| Tyrosine | 0.77 G | |
| Valine | 1.5 G |
Key takeaways
- Seeds, pumpkin and squash seeds, whole, roasted, without salt delivers 18.6g of protein per 100g, more than 68% of USDA whole foods. See the protein ranking
- It carries 446 calories per 100g - below the nut and seed products average of 498. Compare nut and seed products
- Based on its per-100g profile, it fits high protein, good fiber source, low sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Seeds, pumpkin and squash seeds, whole, roasted, with salt added
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged
Nuts, almond paste
Seeds, chia seeds, dried
Nuts, walnuts, glazed
Similar Protein Content
Other foods in Nut and Seed Products closest to 18.6g protein per 100g, useful for protein-matched substitutions.
Seeds, flaxseed
Nuts, cashew nuts, raw
Nuts, almonds, honey roasted, unblanched
Seeds, sesame butter, paste
Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)
Frequently Asked Questions
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Is Seeds, pumpkin and squash seeds, whole, roasted, without salt 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 170188) — 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.