Know what’s on your plate
Pumpkin and squash seeds
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 618 kcal —
- Protein 30 g 59%
- Carbohydrate 5.4 g 2%
- Fat 49 g 63%
- Saturated fat 8.7 g 43%
- Fibre 6 g 21%
- Sugars 1.4 g —
- Sodium 7 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0.75 µg 0%
- Vitamin C 1.9 mg 2%
- Vitamin D 0 µg 0%
- 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%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 46 mg 4%
- Iron 8.8 mg 49%
- Magnesium 592 mg 141%
- Phosphorus 1230 mg 98%
- Potassium 809 mg 17%
- Zinc 7.8 mg 71%
- Copper 1.3 mg 149%
- Manganese 4.5 mg 197%
Similar foods
- Dried pumpkin and squash seed kernels559 kcal / 100 g
- Roasted pumpkin and squash seed kernels574 kcal / 100 g
- Roasted whole pumpkin and squash seedssalt added446 kcal / 100 g
- Pumpkin seeds565 kcal / 100 g
- Pumpkin squashpeeled, seedless, roasted, without oil, without salt24 kcal / 100 g
- Sunflower seed608 kcal / 100 g
- Dried apricotpitted239 kcal / 100 g
- Squashall types, raw14 kcal / 100 g
- Watermelon seed kernelsdried557 kcal / 100 g
- Chia seeddried454 kcal / 100 g
Questions about Pumpkin and squash seeds
How do you roast pumpkin and squash seeds?
Rinse away the pulp, dry the seeds thoroughly, then toss with a little oil and salt. Roast in a single layer at 160 °C for about 20–30 minutes, stirring once; they are ready when crisp and lightly golden.
Can you eat pumpkin and squash seeds with the shells on?
Yes. The shells are edible, though they are tougher and chewier than the green kernels; roast them until crisp and chew them well. If you want a softer bite, shell the seeds after roasting or buy kernels.
How should you store pumpkin and squash seeds?
Keep them in an airtight container in a cool, dark cupboard. Because their oils can turn rancid, refrigerate or freeze a larger quantity, especially once the packet is open.
How can you use pumpkin and squash seeds in everyday cooking?
Scatter toasted seeds over soups, salads, porridge or roasted vegetables, or stir them into bread and savoury muffin dough. They are also a classic topping for pumpkin soup and add crunch to granola.
What can you use instead of pumpkin and squash seeds?
Sunflower seeds are the closest easy swap for toppings, baking and pesto; sesame seeds also work in salads and bread, though their flavour is stronger. For a nut-free pesto, blend the seeds with herbs, oil and cheese or a suitable alternative.
Are pumpkin and squash seeds more nutritious than sunflower seeds?
They provide more protein per 100 g: 30 g compared with 23.1 g in sunflower seeds. Sunflower seeds have more fat, at 55.6 g versus 49 g.
What nutrients stand out in pumpkin and squash seeds?
They are high in magnesium and zinc, and are a source of iron. A 30 g handful provides 178 mg of magnesium and 2.3 mg of zinc.
Can pumpkin and squash seeds go rancid?
Yes. Their oil can develop a stale, bitter or paint-like smell and taste; discard seeds that smell or taste off, rather than trying to roast away the rancidity.
Source: ANSES–Ciqual (France) 15064 · per 100 g · carbohydrate per EU label, fibre excluded
