Seeds, pumpkin and squash seed kernels, dried
FDC ID: 170556
At a glance
Seeds, pumpkin and squash seed kernels, dried is a high-calorie food in the Nut and Seed Products category, providing 559 kcal per 100g. Each 100g supplies 30.2g of protein, 49.0g of fat, 10.7g of carbohydrates. It is an especially good source of manganese (198% of the Daily Value), copper (149% of the Daily Value), magnesium (141% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
559
kcal
Protein
30.2
g
Total Fat
49.0
g
Total Carbohydrate
10.7
g
Dietary Fiber
6
g
Nutrition profile of Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried provides about 559 kcal per 100g, a high energy density. Nutritionally it is high in protein, high in fat.
Key nutrients and what they do
- Manganese 198%supports bone formation and enzymes in carbohydrate/fat metabolism
- Copper 149%aids iron use and the formation of red blood cells and collagen
- Magnesium 141%supports hundreds of enzyme reactions, energy metabolism and muscle function
- Phosphorus 99%builds bones and teeth and supports energy storage and use
※ % 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 energy metabolism and muscle condition
- ✓people focused on taste, skin/hair condition and immunity
- ✓people building muscle or aiming to preserve muscle mass with age
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 | 559 kcal | 158 kcal |
| Protein | 30.2 g | 8.6 g |
| Fat | 49.0 g | 13.9 g |
| Carbs | 10.7 g | 3.0 g |
| Fiber | 6 g | 1.7 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 | 559 kcal | 28.0% | |
| Water | 5.23 g | — | |
| Protein | 30.23 g | 60.5% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 49.05 g | 62.9% | |
| Total Carbohydrate | 10.71 g | 3.9% | |
| Dietary Fiber | 6 g | 21.4% | |
| Sodium | 7 mg | 0.3% | |
| Potassium | 809 mg | 17.2% | |
| Calcium | 46 mg | 3.5% | |
| Magnesium | 592 mg | 141.0% | |
| Phosphorus | 1233 mg | 98.6% | |
| Iron | 8.82 mg | 49.0% | |
| Zinc | 7.81 mg | 71.0% | |
| Copper | 1.34 mg | 149.2% | |
| Manganese | 4.54 mg | 197.5% | |
| Selenium | 9.40 μg | 17.1% | |
| Retinol | 0 μg | — | |
| Vitamin A | 1 μgRAE | 0.1% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 2.18 mg | 14.5% | |
| Vitamin K | 0 μg | 0.0% | |
| Thiamin | 0.27 mg | 22.8% | |
| Riboflavin | 0.15 mg | 11.8% | |
| Niacin | 4.99 mg | 31.2% | |
| Vitamin B6 | 0.14 mg | 8.4% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 58 μg | 14.5% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 7.30 mg | 8.1% |
Frequently Asked Questions
How many calories are in Seeds, pumpkin and squash seed kernels, dried per 100g?
Seeds, pumpkin and squash seed kernels, dried has 559 kcal (calories) per 100g.
What are the macros in Seeds, pumpkin and squash seed kernels, dried?
Per 100g, Seeds, pumpkin and squash seed kernels, dried provides 30.2g protein, 49.0g fat, 10.7g carbohydrates.
Is Seeds, pumpkin and squash seed kernels, dried high in protein?
Yes — Seeds, pumpkin and squash seed kernels, dried provides 30.2g of protein per 100g, which makes it a practical protein source.
What vitamins and minerals does Seeds, pumpkin and squash seed kernels, dried provide?
Per 100g, Seeds, pumpkin and squash seed kernels, dried is a notable source of Manganese (about 198% of the Daily Value), Copper (about 149% of the Daily Value), Magnesium (about 141% of the Daily Value).
What is the source of this nutrition data for Seeds, pumpkin and squash seed kernels, dried?
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)