Seeds, pumpkin and squash seed kernels, roasted, without salt

1 cup (118 g): 677 kcal, 35.2 g protein, 17.4 g carbohydrate and 57.9 g fat.

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Nutrition Facts

Serving size1 cup (118 g)

Amount per serving

Calories680

% Daily Value*

Total Fat 58g	74%
Saturated Fat 10g	50%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 20mg	1%
Total Carbohydrate 17g	6%
Dietary Fiber 8g	27%
Total Sugars 2g
Includes Added Sugars ≤2g	≤3%
Protein 35g	70%
Vitamin D 0mcg	0%
Calcium 60mg	4%
Iron 9.5mg	50%
Potassium 930mg	20%

* 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 1 cup (118 g) gives you

High in Protein (70% DV), Dietary fiber (27% DV), Iron (53% DV), Magnesium (155% DV), Phosphorus (111% DV), Potassium (20% DV), Zinc (82% DV), Copper (167% DV), Manganese (230% DV), Selenium (20% DV), Niacin (B3) (33% 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

19% protein · 10% carbohydrate · 71% fat

Protein: 35 g 19%
Carbs: 17 g 9%
Fat: 58 g 71%

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 62% of foods
Dietary fiber: more than 92% of foods
Total sugars: less than 51% of foods
Sodium: less than 78% of foods

All nutrients (59)

Amounts for 1 cup (118 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	677 kcal	574 kcal
Protein	35.2 g	29.8 g	70%
Carbohydrate	17.4 g	14.7 g	6%
Dietary fiber	7.67 g	6.5 g	27%
Total sugars	1.52 g	1.29 g
Starch	0.873 g	0.74 g
Water	2.4 g	2.03 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	57.9 g	49 g	74%
Saturated fat	10.1 g	8.54 g	50%
Trans fat	0.05 g	0.042 g
Monounsaturated fat	18.6 g	15.7 g
Polyunsaturated fat	23.4 g	19.9 g
Omega-3 ALA	0.131 g	0.111 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	61.4 mg	52 mg	5%
Iron	9.52 mg	8.07 mg	53%
Magnesium	649 mg	550 mg	155%
Phosphorus	1385 mg	1174 mg	111%
Potassium	930 mg	788 mg	20%
Sodium	21.2 mg	18 mg	1%
Zinc	9.02 mg	7.64 mg	82%
Copper	1.5 mg	1.27 mg	167%
Manganese	5.3 mg	4.49 mg	230%
Selenium	11.1 mcg	9.4 mcg	20%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	2.12 mg	1.8 mg	2%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.661 mg	0.56 mg	4%
Vitamin K	5.31 mcg	4.5 mcg	4%
Thiamin (B1)	0.083 mg	0.07 mg	7%
Riboflavin (B2)	0.177 mg	0.15 mg	14%
Niacin (B3)	5.23 mg	4.43 mg	33%
Pantothenic acid (B5)	0.673 mg	0.57 mg	13%
Vitamin B6	0.118 mg	0.1 mg	7%
Folate	67.3 mcg	57 mcg	17%
Vitamin B12	0 mcg	0 mcg	0%
Choline	74.3 mg	63 mg	14%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.671 g	0.569 g
Threonine	1.16 g	0.985 g
Isoleucine	1.49 g	1.26 g
Leucine	2.82 g	2.39 g
Lysine	1.44 g	1.22 g
Methionine	0.702 g	0.595 g
Cystine	0.386 g	0.327 g
Phenylalanine	2.02 g	1.71 g
Tyrosine	1.27 g	1.08 g
Valine	1.84 g	1.56 g
Arginine	6.24 g	5.28 g
Histidine	0.909 g	0.77 g
Alanine	1.73 g	1.47 g
Aspartic acid	3.45 g	2.92 g
Glutamic acid	7.21 g	6.11 g
Glycine	2.15 g	1.82 g
Proline	1.53 g	1.3 g
Serine	1.95 g	1.65 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 170557(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.