Know what’s on your plate
Dried pumpkin and squash seed kernels
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 559 kcal —
- Protein 30 g 60%
- Carbohydrate 4.7 g 2%
- Fat 49 g 63%
- Saturated fat 8.7 g 43%
- Fibre 6 g 21%
- Sugars 1.4 g —
- Sodium 7 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 1.9 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 2.2 mg 15%
- Vitamin K 7.3 µg 6%
- Thiamin (B1) 0.27 mg 23%
- Riboflavin (B2) 0.15 mg 12%
- Niacin (B3) 5 mg 31%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 58 µg 14%
- Vitamin B12 0 µg 0%
- Choline 63 mg 11%
Minerals
- Calcium 46 mg 4%
- Iron 8.8 mg 49%
- Magnesium 592 mg 141%
- Phosphorus 1233 mg 99%
- Potassium 809 mg 17%
- Zinc 7.8 mg 71%
- Copper 1.3 mg 149%
- Manganese 4.5 mg 198%
- Selenium 9.4 µg 17%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 559 | 30 g | 4.7 g | 49 g |
| 1 × cup | 129 g | 721 | 39 g | 6.1 g | 63 g |
| 1 × oz | 28.4 g | 158 | 8.6 g | 1.3 g | 14 g |
| 2 × cup | 258 g | 1442 | 78 g | 12 g | 127 g |
| ½ × cup | 64.5 g | 361 | 20 g | 3 g | 32 g |
| 3 × cup | 387 g | 2163 | 117 g | 18 g | 190 g |
| 4 × cup | 516 g | 2884 | 156 g | 24 g | 253 g |
Similar foods
- Roasted pumpkin and squash seed kernels574 kcal / 100 g
- Pumpkin and squash seedsdried618 kcal / 100 g
- Roasted whole pumpkin and squash seedswith salt added446 kcal / 100 g
- Pumpkin seeds565 kcal / 100 g
- Sunflower seed kernelstoasted, without salt619 kcal / 100 g
- Dried safflower seed kernels517 kcal / 100 g
- Watermelon seed kernelsdried557 kcal / 100 g
- Dried lotus seeds332 kcal / 100 g
- Sesame seed kernelsdried, decorticated631 kcal / 100 g
- Butternutsdried612 kcal / 100 g
Questions about Dried pumpkin and squash seed kernels
How much dried pumpkin and squash seed kernels is a sensible portion?
A small handful, about 28 g, is a practical portion to sprinkle over a meal or eat as a snack. That portion provides 157 kcal and 8.5 g of protein.
How do you toast dried pumpkin and squash seed kernels?
Spread them in a single layer on a baking tray and toast at 160 °C for 8–10 minutes, stirring once, until fragrant. They brown quickly, so take them out as soon as they start to colour.
How should you store dried pumpkin and squash seed kernels?
Keep them in an airtight container in a cool, dark cupboard, away from heat and sunlight. For longer storage, refrigerate or freeze them in a sealed container to slow the oils from turning rancid.
What can you put pumpkin and squash seed kernels on?
Scatter them over soups, salads, porridge or roasted vegetables for crunch. They also work in granola, bread dough and a pesto-style sauce blended with herbs, oil and a little cheese.
Are dried pumpkin and squash seed kernels the same as whole pumpkin seeds?
No. Kernels are the edible inner seeds with the tough outer hull removed; whole seeds retain that hull and are chewier. Use kernels when you want a tender, nutty topping without needing to shell them.
Are dried pumpkin and squash seed kernels high in any minerals?
Yes. They are high in magnesium, zinc, copper, manganese and phosphorus, and also provide iron.
Source: USDA FoodData Central 170556 · per 100 g · carbohydrate per EU label, fibre excluded
