Seeds, pumpkin and squash seed kernels, dried

100 g: 559 kcal, 30.2 g protein, 10.7 g carbohydrate and 49.1 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories560

% Daily Value*

Total Fat 49g	63%
Saturated Fat 9g	43%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 5mg	0%
Total Carbohydrate 11g	4%
Dietary Fiber 6g	21%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 30g	60%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 8.8mg	50%
Potassium 810mg	15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 100 g gives you

High in Protein (60% DV), Dietary fiber (21% DV), Iron (49% DV), Magnesium (141% DV), Phosphorus (99% DV), Zinc (71% DV), Copper (149% DV), Manganese (198% DV), Thiamin (B1) (23% DV), Niacin (B3) (31% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

20% protein · 7% carbohydrate · 73% fat

Protein: 30 g 20%
Carbs: 11 g 7%
Fat: 49 g 73%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 4% of foods
Protein: more than 96% of foods
Total fat: less than 4% of foods
Carbohydrate: more than 56% of foods
Dietary fiber: more than 91% of foods
Total sugars: less than 50% of foods
Sodium: less than 85% of foods

All nutrients (59)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	559 kcal	559 kcal
Protein	30.2 g	30.2 g	60%
Carbohydrate	10.7 g	10.7 g	4%
Dietary fiber	6 g	6 g	21%
Total sugars	1.4 g	1.4 g
Starch	1.47 g	1.47 g
Water	5.23 g	5.23 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	49 g	49 g	63%
Saturated fat	8.66 g	8.66 g	43%
Trans fat	0.064 g	0.064 g
Monounsaturated fat	16.2 g	16.2 g
Polyunsaturated fat	21 g	21 g
Omega-3 ALA	0.12 g	0.12 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	46 mg	46 mg	4%
Iron	8.82 mg	8.82 mg	49%
Magnesium	592 mg	592 mg	141%
Phosphorus	1233 mg	1233 mg	99%
Potassium	809 mg	809 mg	17%
Sodium	7 mg	7 mg	0%
Zinc	7.81 mg	7.81 mg	71%
Copper	1.34 mg	1.34 mg	149%
Manganese	4.54 mg	4.54 mg	198%
Selenium	9.4 mcg	9.4 mcg	17%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	1 mcg	1 mcg	0%
Vitamin C	1.9 mg	1.9 mg	2%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	2.18 mg	2.18 mg	15%
Vitamin K	7.3 mcg	7.3 mcg	6%
Thiamin (B1)	0.273 mg	0.273 mg	23%
Riboflavin (B2)	0.153 mg	0.153 mg	12%
Niacin (B3)	4.99 mg	4.99 mg	31%
Pantothenic acid (B5)	0.75 mg	0.75 mg	15%
Vitamin B6	0.143 mg	0.143 mg	8%
Folate	58 mcg	58 mcg	14%
Vitamin B12	0 mcg	0 mcg	0%
Choline	63 mg	63 mg	11%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.576 g	0.576 g
Threonine	0.998 g	0.998 g
Isoleucine	1.28 g	1.28 g
Leucine	2.42 g	2.42 g
Lysine	1.24 g	1.24 g
Methionine	0.603 g	0.603 g
Cystine	0.332 g	0.332 g
Phenylalanine	1.73 g	1.73 g
Tyrosine	1.09 g	1.09 g
Valine	1.58 g	1.58 g
Arginine	5.35 g	5.35 g
Histidine	0.78 g	0.78 g
Alanine	1.49 g	1.49 g
Aspartic acid	2.96 g	2.96 g
Glutamic acid	6.19 g	6.19 g
Glycine	1.84 g	1.84 g
Proline	1.32 g	1.32 g
Serine	1.67 g	1.67 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170556(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.