Nuts And Seeds • Deep Nutrition Analytics
Seeds, pumpkin and squash seeds, whole, roasted, without salt
Seeds, pumpkin and squash seeds, whole, roasted, without salt is a nuts and seeds providing 447 kcal per 100g serving, primarily fueled by balanced macronutrients (447 kcal) for a balanced distribution of calories across macronutrients. It serves as a rich source of Zinc, offering 94% of your recommended daily allowance (10.3 mg). While caloric density is concentrated at 4.5 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 18.6 g
- Carbohydrates
- 53.8 g
- Fat
- 19.4 g
- Fiber
- 18.4 g
Lipid & Energy Density Profile
Seeds, pumpkin and squash seeds, whole, roasted, without salt is an energy-rich food packing 19.4g of total lipids (39% 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 919 mg of dietary potassium (20% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Magnesium Support
Offers 262 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1870 kJ |
| Fiber, total dietary | 18.4 g |
| Protein | 18.6 g |
| Total lipid (fat) | 19.4 g |
| Carbohydrate, by difference | 53.8 g |
| Energy | 446 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Zinc | 10.3 mg |
| Copper | 0.7 mg |
| Magnesium | 262 mg |
| Manganese | 0.5 mg |
| Potassium | 919 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 3 µg |
| Vitamin A, IU | 62 IU |
| Vitamin C, total ascorbic acid | 0.3 mg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 262 mg |
| Phosphorus, P | 92 mg |
| Sodium, Na | 18 mg |
| Copper, Cu | 0.7 mg |
| Manganese, Mn | 0.5 mg |
| Calcium, Ca | 55 mg |
| Potassium, K | 919 mg |
| Zinc, Zn | 10.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 9 µg |
| Folate, DFE | 9 µg |
| Ash | 3.8 g |
| Tryptophan | 0.3 g |
| Threonine | 0.7 g |
| Methionine | 0.4 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.8 g |
| Alanine | 0.9 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.4 g |
| Proline | 0.8 g |
| Fatty acids, total saturated | 3.7 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| Water | 4.5 g |
| Niacin | 0.3 mg |
| Pantothenic acid | 0.1 mg |
| Isoleucine | 1 g |
| Leucine | 1.6 g |
| Lysine | 1.4 g |
| Cystine | 0.2 g |
| Valine | 1.5 g |
| Arginine | 3 g |
| Histidine | 0.5 g |
| Aspartic acid | 1.9 g |
| Serine | 0.9 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 1.2 g |
| MUFA 18:1 | 6 g |
| PUFA 18:2 | 8.8 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 6 g |
| Fatty acids, total polyunsaturated | 8.8 g |
Common serving sizes
- cup64 g
- oz (85 seeds)28 g
Compare Seeds, pumpkin and squash seeds, whole, roasted, without salt with Category Peers
Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Compared to Seeds, pumpkin and squash seeds, whole, roasted, with salt added, Seeds, pumpkin and squash seeds, whole, roasted, without salt has 0% more fiber and 0% higher calories per 100g.
Seeds, pumpkin and squash seeds, whole, roasted, without salt vs Flour, coconut
Compared to Flour, coconut, Seeds, pumpkin and squash seeds, whole, roasted, without salt has 46% less fiber and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, pumpkin and squash seeds, whole, roasted, without salt?
A standard 100-gram serving of Seeds, pumpkin and squash seeds, whole, roasted, without salt contains 447 calories (1870 kJ), alongside 18.6g of protein, 53.8g of carbohydrates, and 19.4g of fat.
In common serving sizes:- 64g (cup): ~286 kcal
- 28g (oz (85 seeds)): ~127 kcal
Is Seeds, pumpkin and squash seeds, whole, roasted, without salt suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 35.4g of net carbs per 100g (53.8g total carbs minus 18.4g fiber), consuming Seeds, pumpkin and squash seeds, whole, roasted, without salt will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Seeds, pumpkin and squash seeds, whole, 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 seeds, whole, roasted, without salt are:
- Zinc: 10.3 mg (94% of your daily value)
- Copper: 0.69 mg (77% of your daily value)
- Magnesium: 262 mg (62% 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 170188).