Know what’s on your plate
Roasted pumpkin and squash seed kernels
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 574 kcal —
- Protein 30 g 60%
- Carbohydrate 8.2 g 3%
- Fat 49 g 63%
- Saturated fat 8.5 g 43%
- Fibre 6.5 g 23%
- Sugars 1.3 g —
- Sodium 18 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 1.8 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.56 mg 4%
- Vitamin K 4.5 µg 4%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.15 mg 12%
- Niacin (B3) 4.4 mg 28%
- Pantothenic acid (B5) 0.57 mg 11%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 57 µg 14%
- Vitamin B12 0 µg 0%
- Choline 63 mg 11%
Minerals
- Calcium 52 mg 4%
- Iron 8.1 mg 45%
- Magnesium 550 mg 131%
- Phosphorus 1174 mg 94%
- Potassium 788 mg 17%
- Zinc 7.6 mg 69%
- Copper 1.3 mg 142%
- Manganese 4.5 mg 195%
- Selenium 9.4 µg 17%
Similar foods
- Roasted whole pumpkin and squash seeds446 kcal / 100 g
- Dried pumpkin and squash seed kernels559 kcal / 100 g
- Pumpkin and squash seedsdried618 kcal / 100 g
- Pumpkin seeds565 kcal / 100 g
- Roasted cottonseed kernels506 kcal / 100 g
- Sunflower seed kernelstoasted, without salt619 kcal / 100 g
- Sunflower seedroasted, without oil, unsalted639 kcal / 100 g
- Sesame seed kernelstoasted, shelled567 kcal / 100 g
- Watermelon seed kernelsdried557 kcal / 100 g
- Dried safflower seed kernels517 kcal / 100 g
Questions about Roasted pumpkin and squash seed kernels
How do you toast roasted pumpkin and squash seed kernels without burning them?
They are already roasted, so warm them rather than roast them again: spread in a dry pan over low heat for 1–2 minutes, stirring, or heat on a tray at 150 °C for about 5 minutes. Take them off as soon as they smell nutty.
How should you store roasted pumpkin and squash seed kernels?
Keep them in an airtight jar in a cool, dark cupboard and use a clean, dry spoon. For longer storage, freeze them in a sealed container; thaw while still sealed to keep condensation off the kernels.
What can you use roasted pumpkin and squash seed kernels for?
Scatter them over soup, porridge, salads or roasted vegetables for crunch, or stir them into bread dough and granola. They also make a useful topping for hummus and creamy dips.
Can you grind roasted pumpkin and squash seed kernels into a spread?
Yes. Pulse them in a food processor, scraping down the sides, until the released oils turn them into a thick paste; this can take several minutes. Add a little neutral oil if the mixture stays crumbly, and season with salt or spices.
Are roasted pumpkin and squash seed kernels the same as whole pumpkin seeds?
No: kernels are the inner seed without its hard outer shell, while whole seeds include the shell. The shell adds substantial fibre: roasted whole pumpkin and squash seeds have 18.4 g per 100 g, compared with 6.5 g in the kernels.
How much protein is in a serving of roasted pumpkin and squash seed kernels?
A small handful, about 30 g, provides 9 g of protein. Use them as a topping or snack rather than eating from the packet, since they are energy-dense.
Which minerals stand out in roasted pumpkin and squash seed kernels?
They are high in magnesium, phosphorus, manganese, copper and zinc: each provides at least 30% of the daily value per 100 g. A 30 g handful gives 165 mg of magnesium.
Can you eat roasted pumpkin and squash seed kernels if you have a seed allergy?
No—avoid them if you are allergic to pumpkin or squash seeds. Seed allergies can cause serious reactions, and roasting does not reliably make an allergen safe.
Source: Canadian Nutrient File 2517 · per 100 g · carbohydrate per EU label, fibre excluded
