Nuts And Seeds • Deep Nutrition Analytics
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried is a nuts and seeds providing 559 kcal per 100g serving, primarily fueled by fat (49g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. Notably, a single 100g serving delivers an exceptional 197% DV of Manganese (4.54 mg), making it an elite dietary source. While caloric density is concentrated at 5.6 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 30.2 g
- Carbohydrates
- 10.7 g
- Fat
- 49 g
- Fiber
- 6 g
Lipid & Energy Density Profile
Seeds, pumpkin and squash seed kernels, dried is an energy-rich food packing 49g of total lipids (79% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Potassium Rich
Supplies 809 mg of dietary potassium (17% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 8.8 mg of dietary iron (49% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 10.7 g |
| Energy | 559 kcal |
| Energy | 2340 kJ |
| Protein | 30.2 g |
| Fiber, total dietary | 6 g |
| Total Sugars | 1.4 g |
| Total lipid (fat) | 49 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 4.5 mg |
| Copper | 1.3 mg |
| Magnesium | 592 mg |
| Phosphorus | 1230 mg |
| Zinc | 7.8 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin C, total ascorbic acid | 1.9 mg |
| Vitamin A, RAE | 1 µg |
| Vitamin A, IU | 16 IU |
| Vitamin K (phylloquinone) | 7.3 µg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 8.8 mg |
| Magnesium, Mg | 592 mg |
| Phosphorus, P | 1230 mg |
| Sodium, Na | 7 mg |
| Copper, Cu | 1.3 mg |
| Manganese, Mn | 4.5 mg |
| Calcium, Ca | 46 mg |
| Potassium, K | 809 mg |
| Zinc, Zn | 7.8 mg |
| Selenium, Se | 9.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 35.1 mg |
| Folate, DFE | 58 µg |
| Isoleucine | 1.3 g |
| Leucine | 2.4 g |
| Lysine | 1.2 g |
| Cystine | 0.3 g |
| Valine | 1.6 g |
| Arginine | 5.3 g |
| Histidine | 0.8 g |
| Aspartic acid | 3 g |
| Serine | 1.7 g |
| Tocopherol, delta | 0.4 mg |
| Tocotrienol, gamma | 0.1 mg |
| Folate, food | 58 µg |
| Tryptophan | 0.6 g |
| Threonine | 1 g |
| Methionine | 0.6 g |
| Phenylalanine | 1.7 g |
| Tyrosine | 1.1 g |
| Alanine | 1.5 g |
| Glutamic acid | 6.2 g |
| Glycine | 1.8 g |
| Proline | 1.3 g |
| Folate, total | 58 µg |
| Choline, total | 63 mg |
| Ash | 4.8 g |
| Starch | 1.5 g |
| Fructose | 0.1 g |
| Carotene, beta | 9 µg |
| Carotene, alpha | 1 µg |
| Cryptoxanthin, beta | 1 µg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Fatty acids, total trans | 0.1 g |
| Fatty acids, total saturated | 8.7 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| SFA 22:0 | 0.1 g |
| MUFA 16:1 | 0 g |
| SFA 17:0 | 0 g |
| SFA 24:0 | 0 g |
| MUFA 24:1 c | 0 g |
| MUFA 18:1 c | 16.1 g |
| PUFA 18:2 n-6 c,c | 20.7 g |
| Fatty acids, total trans-monoenoic | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1 g |
| PUFA 22:4 | 0 g |
| Lutein + zeaxanthin | 74 µg |
| Niacin | 5 mg |
| Pantothenic acid | 0.8 mg |
| SFA 6:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 5.4 g |
| SFA 18:0 | 2.9 g |
| SFA 20:0 | 0.2 g |
| MUFA 18:1 | 16.1 g |
| PUFA 18:2 | 20.7 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0.1 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 16.2 g |
| Fatty acids, total polyunsaturated | 21 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0 g |
| TFA 22:1 t | 0 g |
| TFA 18:2 t not further defined | 0 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| Sucrose | 1.1 g |
| Glucose | 0.1 g |
| Water | 5.2 g |
Common serving sizes
- cup129 g
- oz28 g
Compare Seeds, pumpkin and squash seed kernels, dried with Category Peers
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Frequently Asked Questions
How many calories are in Seeds, pumpkin and squash seed kernels, dried?
A standard 100-gram serving of Seeds, pumpkin and squash seed kernels, dried contains 559 calories (2339 kJ), alongside 30.2g of protein, 10.7g of carbohydrates, and 49g of fat.
In common serving sizes:- 129g (cup): ~721 kcal
- 28g (oz): ~158 kcal
Is Seeds, pumpkin and squash seed kernels, dried suitable for a keto or low-carb diet?
Yes, in moderation. Seeds, pumpkin and squash seed kernels, dried contains 4.7g of net carbs per 100g (10.7g carbs minus 6g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Seeds, pumpkin and squash seed kernels, dried?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, pumpkin and squash seed kernels, dried are:
- Manganese: 4.54 mg (197% of your daily value)
- Copper: 1.34 mg (149% of your daily value)
- Magnesium: 592 mg (141% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170556).