Nut and Seed Products
Seeds, pumpkin and squash seeds, whole, roasted, without salt
100 grams of seeds (pumpkin and squash seeds, whole, roasted, without salt) has 446 calories, 18.6 g of protein, 19.4 g of total fat and 53.8 g of carbohydrate, including 18.4 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.
USDA SR LegacyFDC ID 170188Cucurbita spp.
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories446
Amount% Daily Value*
- Total fat 19.4 g 25%
- Saturated fat 3.7 g 18%
- Trans fat —
- Monounsaturated fat 6 g
- Polyunsaturated fat 8.8 g
- Cholesterol 0 mg 0%
- Sodium 18 mg 1%
- Total carbohydrate 53.8 g 20%
- Dietary fiber 18.4 g 66%
- Total sugars —
- Protein 18.6 g 37%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
446
Protein
18.6g
Total fat
19.4g
Carbohydrate
53.8g
Protein supplies about 17% of the calories in this food, using 4 calories per gram of protein. It has 18 mg of sodium per 100 g (1% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Vitamin A (RAE) | 3 mcg | 0% | 900 mcg |
| Vitamin C | 0.3 mg | 0% | 90 mg |
| Vitamin D | 0 mcg | 0% | 20 mcg |
| Thiamin (B1) | 0.03 mg | 3% | 1.2 mg |
| Riboflavin (B2) | 0.05 mg | 4% | 1.3 mg |
| Niacin (B3) | 0.29 mg | 2% | 16 mg |
| Vitamin B6 | 0.04 mg | 2% | 1.7 mg |
| Folate | 9 mcg | 2% | 400 mcg |
| Vitamin B12 | 0 mcg | 0% | 2.4 mcg |
| Calcium | 55 mg | 4% | 1,300 mg |
| Iron | 3.3 mg | 18% | 18 mg |
| Potassium | 919 mg | 20% | 4,700 mg |
| Magnesium | 262 mg | 62% | 420 mg |
| Phosphorus | 92 mg | 7% | 1,250 mg |
| Zinc | 10.3 mg | 94% | 11 mg |
| Copper | 0.69 mg | 77% | 0.9 mg |
| Water | 4.5 g | — | — |
Not reported by USDA for this food: Trans fat, Total sugars, Vitamin E, Vitamin K, Choline, Selenium, Caffeine.Percent Daily Values are reference numbers for comparing foods, not personal targets.
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Portion sizes and weights
Household measures that USDA lists for seeds (pumpkin and squash seeds, whole, roasted, without salt), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 1 cup | 64 g | 285 | 11.9 g |
| 1 oz (85 seeds) | 28.4 g | 126 | 5.3 g |
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.
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Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 170188 (fdc.nal.usda.gov), published Apr 1, 2019.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.