Pumpkin and squash seed kernels, roasted
Nutrition facts per 100 g and per 1 cup · Nut and Seed Products
100 g of Pumpkin and squash seed kernels, roasted provides 574 kcal, 29.8 g protein, 49 g fat and 14.7 g carbohydrate (6.5 g fiber). Per 100 g it is high in Copper (142% DV), Magnesium (131% DV), Phosphorus (94% DV), Zinc (69% DV), Protein (60% DV). Note the Saturated fat (43% DV per 100 g).
Protein 19%Fat 71%Carbohydrate 9%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Copper: 1.27 mg per 100 g — 142% of the Daily Value. Other top sources →
- Magnesium: 550 mg per 100 g — 131% of the Daily Value. Other top sources →
- Phosphorus: 1174 mg per 100 g — 94% of the Daily Value. Other top sources →
- Zinc: 7.64 mg per 100 g — 69% of the Daily Value. Other top sources →
- Protein: 29.8 g per 100 g — 60% of the Daily Value. Other top sources →
- Iron: 8.07 mg per 100 g — 45% of the Daily Value. Other top sources →
- Niacin (B3): 4.43 mg per 100 g — 28% of the Daily Value. Other top sources →
- Dietary fiber: 6.5 g per 100 g — 23% of the Daily Value. Other top sources →
Before you use this number
- High-dose zinc supplements can cause copper deficiency. This applies to supplements, not to food. People who regularly take high doses of zinc, or use large amounts of zinc-containing denture cream, can develop copper deficiency, because zinc inhibits copper absorption. Evidence: cu-04
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
Energy and macronutrients
| Nutrient | per 100 g | per 1 cup (118 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 574 kcal | 677 kcal | |
| Protein | 29.8 g | 35.2 g | 70% |
| Total fat | 49 g | 57.9 g | 74% |
| Saturated fat | 8.54 g | 10.1 g | 50% |
| Monounsaturated fat | 15.7 g | 18.6 g | |
| Polyunsaturated fat | 19.9 g | 23.4 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 14.7 g | 17.4 g | 6% |
| Dietary fiber | 6.5 g | 7.67 g | 27% |
| Sugars (total) | 1.29 g | 1.52 g | |
| Water | 2.03 g | 2.4 g |
Vitamins
| Nutrient | per 100 g | per 1 cup (118 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Vitamin C | 1.8 mg | 2.12 mg | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.56 mg | 0.66 mg | 4% |
| Vitamin K | 4.5 µg | 5.31 µg | 4% |
| Thiamin (B1) | 0.07 mg | 0.08 mg | 7% |
| Riboflavin (B2) | 0.15 mg | 0.18 mg | 14% |
| Niacin (B3) | 4.43 mg | 5.23 mg | 33% |
| Vitamin B6 | 0.1 mg | 0.12 mg | 7% |
| Folate | 57 µg | 67.3 µg | 17% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 63 mg | 74.3 mg | 14% |
Minerals
| Nutrient | per 100 g | per 1 cup (118 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 52 mg | 61.4 mg | 5% |
| Iron | 8.07 mg | 9.52 mg | 53% |
| Magnesium | 550 mg | 649 mg | 155% |
| Phosphorus | 1174 mg | 1385.3 mg | 111% |
| Potassium | 788 mg | 929.8 mg | 20% |
| Sodium | 256 mg | 302.1 mg | 13% |
| Zinc | 7.64 mg | 9.02 mg | 82% |
| Copper | 1.27 mg | 1.5 mg | 167% |
| Selenium | 9.4 µg | 11.1 µg | 20% |
Worth knowing
- Saturated fat is 8.54 g per 100 g, 43% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 169415. Described in USDA as Seeds, pumpkin and squash seed kernels, roasted, with salt added; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 118 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
Related on Bioma
Pages that use this data.
- Pumpkin: three different foods under one word — food page
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- Which foods are highest in phosphorus? — question
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- How much phosphorus do you need per day? — question
- What are the signs of magnesium deficiency? — question
- What are the signs of phosphorus deficiency? — question