Seeds, pumpkin and squash seed kernels, dried Nutrition

Calories, carbs, protein, fat, fiber — per 100g

Per 100 g, Seeds, pumpkin and squash seed kernels, dried is high in protein, fiber, Calcium, and Magnesium.

Nut and Seed Products
559kcal
Calories
30.2g
Protein
10.7g
Carbs
49.1g
Fat
6g
Fiber

Macronutrients

Fat Types

Vitamins & Minerals (% Daily Value per 100g)

Calcium
46%
Iron
8.8%
Magnesium
592%
Phosphorus
1233%
Potassium
809%
Sodium
7%
Zinc
7.8%
Copper
1.3%
Manganese
4.5%
Selenium
9.4%
More Nut and Seed Products nutrition facts → All Foods →

Compare with Another Food

Common comparisons:

🥚 Egg 🍗 Chicken Breast 🐟 Salmon 🥩 Ground Beef 🦃 Turkey Breast 🍚 White Rice 🌾 Oats 🥛 Whole Milk 🥦 Broccoli 🍌 Banana 🥑 Avocado 🍠 Sweet Potato 🥜 Almonds 🌿 Spinach 🫘 Lentils 🌱 Quinoa

Nutrition data is sourced from USDA FoodData Central and shown per 100 g unless stated — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).

Recipes using Seeds, pumpkin and squash seed kernels, dried

🥦

Roasted Pumpkin Seeds

VegetarianDairy
689 kcal 36.5g protein
🥗

Pumpkin Seeds

VeganVegetarian
18 kcal 0.4g protein
🥗

Salted Pumpkin Seeds

VeganVegetarian
7 kcal 0.4g protein
🥗

Toasted Pumpkin Seeds

VeganVegetarian
1068 kcal 0.4g protein
🥗

Seasoned Seeds

VeganVegetarian
21 kcal 1.1g protein
🍗

Mole Poblano

Chicken
950 kcal 14.7g protein
🍽️

Zesty Chili Pasta

916 kcal 41.8g protein
🥗

Roasted Pumpkin Seed

VeganVegetarian
1085 kcal 1g protein
🥗

Pumpkin Nuts

VeganVegetarian
1092 kcal 1.7g protein
🥗

Roasted Pumpkin Seeds(Fun To Do With Children)

VeganVegetarian
30 kcal 0.2g protein
🥗

Baked Pumpkin Seeds

VeganVegetarian
7 kcal 0.4g protein
🥗

Trail-Mix Blazers

VeganVegetarian
314 kcal 9.2g protein
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