Seeds, pumpkin and squash seeds, whole, roasted, without salt
FDC ID: 170188
At a glance
Seeds, pumpkin and squash seeds, whole, roasted, without salt is a high-calorie food in the Nut and Seed Products category, providing 446 kcal per 100g. Each 100g supplies 18.6g of protein, 19.4g of fat, 53.8g of carbohydrates. It is an especially good source of zinc (94% of the Daily Value), copper (77% of the Daily Value), dietary fiber (66% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
446
kcal
Protein
18.6
g
Total Fat
19.4
g
Total Carbohydrate
53.8
g
Dietary Fiber
18.4
g
Nutrition profile of Seeds, pumpkin and squash seeds, whole, roasted, without salt
Seeds, pumpkin and squash seeds, whole, roasted, without salt provides about 446 kcal per 100g, a high energy density. Nutritionally it is high in protein, carbohydrate-dense.
Key nutrients and what they do
- Zinc 94%supports taste, immune function, protein synthesis and cell turnover
- Copper 77%aids iron use and the formation of red blood cells and collagen
- Dietary Fiber 66%supports gut health and slows post-meal blood-sugar spikes
- Magnesium 62%supports hundreds of enzyme reactions, energy metabolism and muscle function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people focused on taste, skin/hair condition and immunity
- ✓people concerned about digestion or blood-sugar balance
- ✓people focused on energy metabolism and muscle condition
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 446 kcal | 126 kcal |
| Protein | 18.6 g | 5.3 g |
| Fat | 19.4 g | 5.5 g |
| Carbs | 53.8 g | 15.2 g |
| Fiber | 18.4 g | 5.2 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Nut and Seed Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 446 kcal | 22.3% | |
| Water | 4.50 g | — | |
| Protein | 18.55 g | 37.1% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 19.40 g | 24.9% | |
| Total Carbohydrate | 53.75 g | 19.5% | |
| Dietary Fiber | 18.40 g | 65.7% | |
| Sodium | 18 mg | 0.8% | |
| Potassium | 919 mg | 19.6% | |
| Calcium | 55 mg | 4.2% | |
| Magnesium | 262 mg | 62.4% | |
| Phosphorus | 92 mg | 7.4% | |
| Iron | 3.31 mg | 18.4% | |
| Zinc | 10.30 mg | 93.6% | |
| Copper | 0.69 mg | 76.7% | |
| Manganese | 0.50 mg | 21.6% | |
| Retinol | 0 μg | — | |
| Vitamin A | 3 μgRAE | 0.3% | |
| Vitamin D | 0 μg | 0.0% | |
| Thiamin | 0.03 mg | 2.8% | |
| Riboflavin | 0.05 mg | 4.0% | |
| Niacin | 0.29 mg | 1.8% | |
| Vitamin B6 | 0.04 mg | 2.2% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 9 μg | 2.3% | |
| Pantothenic Acid | 0 mg | 0.0% |
Frequently Asked Questions
How many calories does 100g of Seeds, pumpkin and squash seeds, whole, roasted, without salt have?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has 446 kcal (calories) per 100g.
How much protein, fat, and carbs are in Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Per 100g, Seeds, pumpkin and squash seeds, whole, roasted, without salt provides 18.6g protein, 19.4g fat, 53.8g carbohydrates.
Is Seeds, pumpkin and squash seeds, whole, roasted, without salt a good source of protein?
Yes — Seeds, pumpkin and squash seeds, whole, roasted, without salt provides 18.6g of protein per 100g, which makes it a practical protein source.
What nutrients is Seeds, pumpkin and squash seeds, whole, roasted, without salt high in?
Per 100g, Seeds, pumpkin and squash seeds, whole, roasted, without salt is a notable source of Zinc (about 94% of the Daily Value), Copper (about 77% of the Daily Value), Dietary Fiber (about 66% of the Daily Value).
What is the source of this nutrition data for Seeds, pumpkin and squash seeds, whole, roasted, without salt?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)