Pumpkin and squash seed kernels, dried

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

721 calories in 1 cup (129 g). 30.2 g protein, 10.7 g carbs and 49 g fat per 100 g.

Serving
1
= 129 g
721KCAL

Pumpkin and squash seed kernels, dried, 1 cup

721 calories

Protein
39 g
Carbs
13.8 g
Fat
63.3 g
Fiber
7.7 g
Sugars
1.8 g

Nutrition Facts

Serving size1 cup (129 g)
Amount per serving
Calories721
% Daily Value*
Total Fat 63.3 g81%
Saturated Fat 11.2 g56%
Trans Fat 0.083 g
Cholesterol 0 mg0%
Sodium 9 mg0%
Total Carbohydrate 13.8 g5%
Dietary Fiber 7.7 g28%
Total Sugars 1.8 g
Protein 39 g
Vitamin D 0 mcg0%
Calcium 59.3 mg5%
Iron 11.4 mg63%
Potassium 1,044 mg22%

* 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.

vitamins

% of the Daily Value in this serving

  • Niacin (B3)40% 6.4 mg
  • Thiamin (B1)29% 0.35 mg
  • Pantothenic acid (B5)19% 0.97 mg
  • Vitamin E19% 2.8 mg
  • Folate19% 74.8 µg
  • Riboflavin (B2)15% 0.2 mg
  • Choline15% 81.3 mg
  • Vitamin B611% 0.18 mg
  • Vitamin K8% 9.4 µg
  • Vitamin C3% 2.5 mg

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

minerals

% of the Daily Value in this serving

  • Manganese255% 5.9 mg
  • Copper192% 1.7 mg
  • Magnesium182% 764 mg
  • Phosphorus127% 1,591 mg
  • Zinc92% 10.1 mg
  • Iron63% 11.4 mg
  • Potassium22% 1,044 mg
  • Selenium22% 12.1 µg
  • Calcium5% 59.3 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid8 g
  • Arginine6.9 g
  • Aspartic acid3.8 g
  • Leucine•3.1 g
  • Glycine2.4 g
  • Phenylalanine•2.2 g
  • Serine2.2 g
  • Valine•2 g
  • Alanine1.9 g
  • Proline1.7 g
  • Isoleucine•1.7 g
  • Lysine•1.6 g
  • Tyrosine1.4 g
  • Threonine•1.3 g
  • Histidine•1 g
  • Methionine•0.78 g
  • Tryptophan•0.74 g
  • Cystine0.43 g

How it compares

Against the 156 foods in Nut and Seed Products, per 100 g.

  • Carbohydrates

    Lower than 95%

    leastmost

  • Protein

    Higher than 93%

    leastmost

  • Iron

    Higher than 92%

    leastmost

  • Sugars

    Lower than 89%

    leastmost

  • Potassium

    Higher than 81%

    leastmost

  • Calcium

    Lower than 71%

    leastmost

Questions

How many calories are in pumpkin and squash seed kernels, dried?
1 cup (129 g) has 721 calories, 39 g of protein, 13.8 g of carbohydrates and 63.3 g of fat.
How much protein is in pumpkin and squash seed kernels, dried?
30.2 g per 100 g, which is 22% of its calories.
How many net carbs are in pumpkin and squash seed kernels, dried?
4.7 g per 100 g: 10.7 g of carbohydrates minus 6 g of fiber.

Similar foods

All 133 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.