Seeds, pumpkin and squash seeds, whole, roasted, without salt

1 cup (64 g): 285 kcal, 11.9 g protein, 34.4 g carbohydrate and 12.4 g fat.

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Nutrition Facts

Serving size1 cup (64 g)

Amount per serving

Calories290

% Daily Value*

Total Fat 12g	16%
Saturated Fat 2.5g	12%
Trans Fat —
Cholesterol 0mg	0%
Sodium 10mg	1%
Total Carbohydrate 34g	13%
Dietary Fiber 12g	42%
Total Sugars —
Includes Added Sugars —
Protein 12g	24%
Vitamin D 0mcg	0%
Calcium 40mg	2%
Iron 2.1mg	10%
Potassium 590mg	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. Source: USDA FoodData Central. Disclaimer.

What 1 cup (64 g) gives you

High in Protein (24% DV), Dietary fiber (42% DV), Magnesium (40% DV), Zinc (60% DV), Copper (49% 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

16% protein · 46% carbohydrate · 38% fat

Protein: 12 g 16%
Carbs: 34 g 46%
Fat: 12 g 38%

Compared with other foods

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

Calories: less than 9% of foods
Protein: more than 69% of foods
Total fat: less than 16% of foods
Carbohydrate: more than 85% of foods
Dietary fiber: more than 99% of foods
Sodium: less than 78% of foods

All nutrients (47)

Amounts for 1 cup (64 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	285 kcal	446 kcal
Protein	11.9 g	18.6 g	24%
Carbohydrate	34.4 g	53.8 g	13%
Dietary fiber	11.8 g	18.4 g	42%
Water	2.88 g	4.5 g

Fats and fatty acids (5)
Nutrient	Portion	100 g	% DV
Total fat	12.4 g	19.4 g	16%
Saturated fat	2.35 g	3.67 g	12%
Monounsaturated fat	3.86 g	6.03 g
Polyunsaturated fat	5.66 g	8.84 g
Cholesterol	0 mg	0 mg	0%

Minerals (9)
Nutrient	Portion	100 g	% DV
Calcium	35.2 mg	55 mg	3%
Iron	2.12 mg	3.31 mg	12%
Magnesium	168 mg	262 mg	40%
Phosphorus	58.9 mg	92 mg	5%
Potassium	588 mg	919 mg	13%
Sodium	11.5 mg	18 mg	1%
Zinc	6.59 mg	10.3 mg	60%
Copper	0.442 mg	0.69 mg	49%
Manganese	0.317 mg	0.496 mg	14%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin A	1.92 mcg	3 mcg	0%
Vitamin C	0.192 mg	0.3 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.022 mg	0.034 mg	2%
Riboflavin (B2)	0.033 mg	0.052 mg	3%
Niacin (B3)	0.183 mg	0.286 mg	1%
Pantothenic acid (B5)	0.036 mg	0.056 mg	1%
Vitamin B6	0.024 mg	0.037 mg	1%
Folate	5.76 mcg	9 mcg	1%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.209 g	0.326 g
Threonine	0.437 g	0.683 g
Isoleucine	0.612 g	0.956 g
Leucine	1.01 g	1.57 g
Lysine	0.887 g	1.39 g
Methionine	0.267 g	0.417 g
Cystine	0.146 g	0.228 g
Phenylalanine	0.591 g	0.924 g
Tyrosine	0.493 g	0.77 g
Valine	0.954 g	1.49 g
Arginine	1.95 g	3.05 g
Histidine	0.33 g	0.515 g
Alanine	0.56 g	0.875 g
Aspartic acid	1.2 g	1.87 g
Glutamic acid	2.09 g	3.26 g
Glycine	0.869 g	1.36 g
Proline	0.484 g	0.756 g
Serine	0.556 g	0.868 g

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Sources

USDA FoodData Central record 170188(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.