Pumpkin and squash seed kernels, dried

USDA name: Seeds, pumpkin and squash seed kernels, dried

158 calories in 1 oz (28.4 g). Per 100 g, protein: 30.2 g, carbohydrates: 10.7 g, fat: 49 g.

Among the other records in Nut and Seed Products, per 100 g: less carbohydrates than 95%, and more protein than 94%.

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Serving
1
= 28.4 g
158KCAL
Where the calories come from

Pumpkin and squash seed kernels, dried, 1 oz

158 calories

  • Protein8.6 g20% of calories
  • Carbs3 g7% of calories

    incl. 1.7 g fiber · 0.4 g sugars

  • Fat13.9 g73% of calories

Nutrition Facts

Serving size1 oz (28.4 g)
Amount per serving
Calories158
% Daily Value*
Total Fat 13.9 g18%
Saturated Fat 2.5 g12%
Trans Fat 0.018 g
Cholesterol 0 mg0%
Sodium 2 mg0%
Total Carbohydrate 3 g1%
Dietary Fiber 1.7 g6%
Total Sugars 0.4 g
Protein 8.6 g
Vitamin D 0 mcg0%
Calcium 13 mg1%
Iron 2.5 mg14%
Potassium 229 mg5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

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vitamins

% of the Daily Value in this serving

  • Niacin (B3)9% 1.4 mg
  • Thiamin (B1)6% 0.077 mg
  • Pantothenic acid (B5)4% 0.21 mg
  • Vitamin E4% 0.62 mg
  • Folate4% 16.4 µg
  • Riboflavin (B2)3% 0.043 mg
  • Choline3% 17.9 mg
  • Vitamin B62% 0.041 mg
  • Vitamin K2% 2.1 µg
  • Vitamin C1% 0.54 mg

Little or none: Vitamin A, Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Manganese56% 1.3 mg
  • Copper42% 0.38 mg
  • Magnesium40% 168 mg
  • Phosphorus28% 350 mg
  • Zinc20% 2.2 mg
  • Iron14% 2.5 mg
  • Potassium5% 229 mg
  • Selenium5% 2.7 µg
  • Calcium1% 13 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid1.8 g
  • Arginine1.5 g
  • Aspartic acid0.84 g
  • Leucine•0.69 g
  • Glycine0.52 g
  • Phenylalanine•0.49 g
  • Serine0.47 g
  • Valine•0.45 g
  • Alanine0.42 g
  • Proline0.37 g
  • Isoleucine•0.36 g
  • Lysine•0.35 g
  • Tyrosine0.31 g
  • Threonine•0.28 g
  • Histidine•0.22 g
  • Methionine•0.17 g
  • Tryptophan•0.16 g
  • Cystine0.094 g

How it compares

Against other records in Nut and Seed Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Carbohydrates

    Lower than 95%

    Same value as 0 of 155 other records.

    leastmost

  • Protein

    Higher than 94%

    Same value as 0 of 155 other records.

    leastmost

  • Iron

    Higher than 93%

    Same value as 0 of 155 other records.

    leastmost

  • Sugars

    Lower than 89%

    Same value as 0 of 73 other records.

    leastmost

  • Potassium

    Higher than 82%

    Same value as 0 of 155 other records.

    leastmost

  • Calcium

    Lower than 70%

    Same value as 1 of 155 other records.

    leastmost

Questions

How many calories are in pumpkin and squash seed kernels, dried?
1 oz (28.4 g): 158 calories; protein: 8.6 g, carbohydrates: 3 g, fat: 13.9 g.
How much protein is in pumpkin and squash seed kernels, dried?
30.2 g per 100 g. Its estimated share of calories is 22%, using 4 kcal per gram of protein.
How many net carbs are in pumpkin and squash seed kernels, dried?
4.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 133 reported nutrients, per 100 g+
Water5.2 g
Energy559 kcal
Energy2,339 kj
Protein30.2 g
Total lipid (fat)49 g
Ash4.8 g
Carbohydrate, by difference10.7 g
Fiber, total dietary6 g
Total Sugars1.4 g
Sucrose1.1 g
Glucose0.13 g
Fructose0.15 g
Lactose0 g
Maltose0 g
Galactose0 g
Starch1.5 g
Calcium, Ca46 mg
Iron, Fe8.8 mg
Magnesium, Mg592 mg
Phosphorus, P1,233 mg
Potassium, K809 mg
Sodium, Na7 mg
Zinc, Zn7.8 mg
Copper, Cu1.3 mg
Manganese, Mn4.5 mg
Selenium, Se9.4 µg
Vitamin C, total ascorbic acid1.9 mg
Thiamin0.27 mg
Riboflavin0.15 mg
Niacin5 mg
Pantothenic acid0.75 mg
Vitamin B-60.14 mg
Folate, total58 µg
Folic acid0 µg
Folate, food58 µg
Folate, DFE58 µg
Choline, total63 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE1 µg
Retinol0 µg
Carotene, beta9 µg
Carotene, alpha1 µg
Cryptoxanthin, beta1 µg
Vitamin A, IU16 iu
Lycopene0 µg
Lutein + zeaxanthin74 µg
Vitamin E (alpha-tocopherol)2.2 mg
Vitamin E, added0 mg
Tocopherol, beta0.03 mg
Tocopherol, gamma35.1 mg
Tocopherol, delta0.44 mg
Tocotrienol, alpha0 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0.06 mg
Tocotrienol, delta0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)7.3 µg
Vitamin K (Dihydrophylloquinone)0 µg
Vitamin K (Menaquinone-4)0 µg
Fatty acids, total saturated8.7 g
SFA 4:00 g
SFA 6:00.001 g
SFA 8:00 g
SFA 10:00.003 g
SFA 12:00.006 g
SFA 14:00.059 g
SFA 15:00.008 g
SFA 16:05.4 g
SFA 17:00.037 g
SFA 18:02.9 g
SFA 20:00.21 g
SFA 22:00.057 g
SFA 24:00.044 g
Fatty acids, total monounsaturated16.2 g
MUFA 14:10 g
MUFA 15:10 g
MUFA 16:10.048 g
MUFA 16:1 c0.048 g
MUFA 17:10 g
MUFA 18:116.1 g
MUFA 18:1 c16.1 g
MUFA 20:10.056 g
MUFA 22:10.001 g
MUFA 22:1 c0 g
MUFA 24:1 c0.005 g
Fatty acids, total polyunsaturated21 g
PUFA 18:220.7 g
PUFA 18:2 n-6 c,c20.7 g
PUFA 18:2 CLAs0.004 g
PUFA 18:30.12 g
PUFA 18:3 n-3 c,c,c (ALA)0.12 g
PUFA 18:3 n-6 c,c,c0 g
PUFA 18:40 g
PUFA 20:2 n-6 c,c0.004 g
PUFA 20:30 g
PUFA 20:3 n-30 g
PUFA 20:3 n-60 g
PUFA 20:40.13 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:40.006 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0.064 g
Fatty acids, total trans-monoenoic0.026 g
TFA 16:1 t0 g
TFA 18:1 t0.025 g
TFA 22:1 t0.001 g
TFA 18:2 t not further defined0.039 g
Fatty acids, total trans-polyenoic0.039 g
Cholesterol0 mg
Tryptophan0.58 g
Threonine1.0 g
Isoleucine1.3 g
Leucine2.4 g
Lysine1.2 g
Methionine0.6 g
Cystine0.33 g
Phenylalanine1.7 g
Tyrosine1.1 g
Valine1.6 g
Arginine5.4 g
Histidine0.78 g
Alanine1.5 g
Aspartic acid3 g
Glutamic acid6.2 g
Glycine1.8 g
Proline1.3 g
Serine1.7 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170556, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.