Pumpkin and squash seedswhole, roasted, without salt
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Nutrition Facts
Serving size1 oz (85 seeds) (28.35 g)
Amount per serving
Calories
% Daily Value*
Total Fat 5.5 g7%
Saturated Fat 1 g5%
Trans Fat —
Cholesterol 0 mg0%
Sodium 5.1 mg0%
Total Carbohydrate 15 g6%
Dietary Fiber 5.2 g19%
Total Sugars —
Protein 5.3 g
Vitamin D 0 mcg0%
Calcium 16 mg1%
Iron 0.94 mg5%
Potassium 261 mg6%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 1 oz (85 seeds) (28.35 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 126 kcal | 446 kcal | ||
| Protein | 5.3 g | 11% | 19 g | |
| Carbohydrate | 15 g | 6% | 54 g | |
| Fiber | 5.2 g | 19% | 18 g | |
| Total sugars | — | — | — | |
| Total fat | 5.5 g | 7% | 19 g | |
| Saturated fat | 1 g | 5% | 3.7 g | |
| Monounsaturated fat | 1.7 g | 6 g | ||
| Polyunsaturated fat | 2.5 g | 8.8 g | ||
| Trans fat | — | — | — | |
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 0.85 mcg | 0% | 3 mcg | |
| Vitamin C | 0.09 mg | 0% | 0.3 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | — | — | — | |
| Vitamin K | — | — | — | |
| Thiamin (B1) | 0.01 mg | 1% | 0.03 mg | |
| Riboflavin (B2) | 0.01 mg | 1% | 0.05 mg | |
| Niacin (B3) | 0.08 mg | 1% | 0.29 mg | |
| Vitamin B6 | 0.01 mg | 1% | 0.04 mg | |
| Folate (DFE) | 2.6 mcg | 1% | 9 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.02 mg | 0% | 0.06 mg | |
| Choline | — | — | — | |
| Minerals | ||||
| Calcium | 16 mg | 1% | 55 mg | |
| Iron | 0.94 mg | 5% | 3.3 mg | |
| Magnesium | 74 mg | 18% | 262 mg | |
| Phosphorus | 26 mg | 2% | 92 mg | |
| Potassium | 261 mg | 6% | 919 mg | |
| Sodium | 5.1 mg | 0% | 18 mg | |
| Zinc | 2.9 mg | 27% | 10 mg | |
| Copper | 0.2 mg | 22% | 0.69 mg | |
| Manganese | 0.14 mg | 6% | 0.5 mg | |
| Selenium | — | — | — | |
| Other | ||||
| Omega-3 ALA | 0.02 g | 1% | 0.08 g | |
| Omega-3 EPA | — | — | — | |
| Omega-3 DHA | — | — | — | |
| Water | 1.3 g | 4.5 g | ||
| Alcohol | — | — | — | |
| Caffeine | — | — | — | |
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of pumpkin and squash seeds
Nutritionally similar foods
- Flaxseedground77 kcal per 1 standard servingRich in Selenium
- Watermelon seed kernelsdried158 kcal per 1 ozRich in Magnesium
- Pumpkin and squash seed kernelsroasted, without salt163 kcal per 1 ozRich in Manganese
- Flourcoconut64 kcal per 1 standard servingRich in Copper
- Sesame flourhigh-fat149 kcal per 1 ozRich in Thiamin
- Sesame seed kernelstoasted, without salt added (decorticated)161 kcal per 1 ozRich in Copper
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.