Nuts And Seeds • Deep Nutrition Analytics
Seeds, pumpkin and squash seed kernels, roasted, without salt
Seeds, pumpkin and squash seed kernels, roasted, without salt is a nuts and seeds providing 574 kcal per 100g serving, primarily fueled by fat (49g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. Standing out in micronutrient concentration, it provides 195% of your daily value for Manganese (4.49 mg) in a standard 100g portion. Despite a higher energy concentration (5.7 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 29.8 g
- Carbohydrates
- 14.7 g
- Fat
- 49 g
- Fiber
- 6.5 g
Lipid & Energy Density Profile
Seeds, pumpkin and squash seed kernels, roasted, without salt is an energy-rich food packing 49g of total lipids (77% 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 788 mg of dietary potassium (17% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 8.1 mg of dietary iron (45% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 29.8 g |
| Energy | 2400 kJ |
| Fiber, total dietary | 6.5 g |
| Total Sugars | 1.3 g |
| Total lipid (fat) | 49 g |
| Carbohydrate, by difference | 14.7 g |
| Energy | 574 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 4.5 mg |
| Copper | 1.3 mg |
| Magnesium | 550 mg |
| Phosphorus | 1170 mg |
| Zinc | 7.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 4.5 µg |
| Vitamin A, IU | 8 IU |
| Vitamin E (alpha-tocopherol) | 0.6 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 1.8 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 8.1 mg |
| Magnesium, Mg | 550 mg |
| Phosphorus, P | 1170 mg |
| Sodium, Na | 18 mg |
| Copper, Cu | 1.3 mg |
| Manganese, Mn | 4.5 mg |
| Calcium, Ca | 52 mg |
| Potassium, K | 788 mg |
| Zinc, Zn | 7.6 mg |
| Selenium, Se | 9.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Tocopherol, delta | 0.3 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, food | 57 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 | 6.1 g |
| Glycine | 1.8 g |
| Proline | 1.3 g |
| Carotene, beta | 5 µg |
| Carotene, alpha | 1 µg |
| Ash | 4.4 g |
| Starch | 0.7 g |
| Fructose | 0.1 g |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 8.5 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| SFA 22:0 | 0.1 g |
| MUFA 16:1 | 0 g |
| Campesterol | 3 mg |
| SFA 17:0 | 0 g |
| SFA 24:0 | 0 g |
| MUFA 24:1 c | 0 g |
| MUFA 18:1 c | 15.6 g |
| PUFA 18:2 n-6 c,c | 19.6 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 |
| Sucrose | 1.1 g |
| Glucose | 0.1 g |
| Water | 2 g |
| Lutein + zeaxanthin | 30 µg |
| Tocopherol, beta | 0.1 mg |
| Tocopherol, gamma | 12.7 mg |
| Niacin | 4.4 mg |
| Pantothenic acid | 0.6 mg |
| 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 | 2.9 g |
| Serine | 1.6 g |
| SFA 6:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 5.2 g |
| SFA 18:0 | 2.9 g |
| SFA 20:0 | 0.2 g |
| MUFA 18:1 | 15.6 g |
| PUFA 18:2 | 19.6 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0.1 g |
| MUFA 22:1 | 0 g |
| Beta-sitosterol | 13 mg |
| Fatty acids, total monounsaturated | 15.7 g |
| Fatty acids, total polyunsaturated | 19.9 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 |
| Folate, DFE | 57 µg |
| Folate, total | 57 µg |
| Choline, total | 63 mg |
| Betaine | 1.5 mg |
Common serving sizes
- cup118 g
- oz28 g
Compare Seeds, pumpkin and squash seed kernels, roasted, without salt with Category Peers
Seeds, pumpkin and squash seed kernels, roasted, with salt added vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Compared to Seeds, pumpkin and squash seed kernels, roasted, with salt added, Seeds, pumpkin and squash seed kernels, roasted, without salt has 0% more fiber and 0% higher calories per 100g.
Seeds, pumpkin and squash seed kernels, roasted, without salt vs Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend
Compared to Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend, Seeds, pumpkin and squash seed kernels, roasted, without salt has 20% less fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, pumpkin and squash seed kernels, roasted, without salt?
A standard 100-gram serving of Seeds, pumpkin and squash seed kernels, roasted, without salt contains 574 calories (2402 kJ), alongside 29.8g of protein, 14.7g of carbohydrates, and 49g of fat.
In common serving sizes:- 118g (cup): ~677 kcal
- 28g (oz): ~163 kcal
Is Seeds, pumpkin and squash seed kernels, roasted, without salt suitable for a keto or low-carb diet?
Moderately. With 8.2g of net carbs per 100g, Seeds, pumpkin and squash seed kernels, roasted, without salt can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Seeds, pumpkin and squash seed kernels, roasted, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, pumpkin and squash seed kernels, roasted, without salt are:
- Manganese: 4.49 mg (195% of your daily value)
- Copper: 1.28 mg (142% of your daily value)
- Magnesium: 550 mg (131% 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 170557).