Know what’s on your plate
Roasted whole pumpkin and squash seeds
Calories & nutrition facts
with salt added
Nutrition facts
Per 100 g% DV- Calories 446 kcal —
- Protein 19 g 37%
- Carbohydrate 35 g 13%
- Fat 19 g 25%
- Saturated fat 3.7 g 18%
- Fibre 18 g 66%
- Sodium 2541 mg 110%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 0.3 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.29 mg 2%
- Pantothenic acid (B5) 0.06 mg 1%
- Vitamin B6 0.04 mg 2%
- Folate (B9) 9 µg 2%
- Vitamin B12 0 µg 0%
- Choline 39.1 mg 7%
Minerals
- Calcium 55 mg 4%
- Iron 3.3 mg 18%
- Magnesium 262 mg 62%
- Phosphorus 92 mg 7%
- Potassium 919 mg 20%
- Zinc 10.3 mg 94%
- Copper 0.69 mg 77%
- Manganese 0.5 mg 22%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 446 | 19 g | 35 g | 19 g |
| 1 × cup | 64 g | 285 | 12 g | 23 g | 12 g |
| 1 × oz (85 seeds) | 28.4 g | 126 | 5.3 g | 10 g | 5.5 g |
| 2 × cup | 128 g | 571 | 24 g | 45 g | 25 g |
| ½ × cup | 32 g | 143 | 5.9 g | 11 g | 6.2 g |
| 3 × cup | 192 g | 856 | 36 g | 68 g | 37 g |
| 4 × cup | 256 g | 1142 | 48 g | 91 g | 50 g |
Similar foods
- Roasted pumpkin and squash seed kernelswith salt added574 kcal / 100 g
- Pumpkin seeds565 kcal / 100 g
- Dried pumpkin and squash seed kernels559 kcal / 100 g
- Pumpkin and squash seedsdried618 kcal / 100 g
- Sunflower seed kernelstoasted, without salt619 kcal / 100 g
- Nut and seed mixwith salt594 kcal / 100 g
- Whole sesame seedsroasted and toasted565 kcal / 100 g
- Sesame seed kernelstoasted, with salt added, decorticated567 kcal / 100 g
- Roasted soybean kernelssalt added469 kcal / 100 g
- Winter squashall varieties, baked, with salt37 kcal / 100 g
Questions about Roasted whole pumpkin and squash seeds
How many calories are in 100 g of Roasted whole pumpkin and squash seeds?
100 g of Roasted whole pumpkin and squash seeds has 446 kcal, with 19 g protein, 35 g carbohydrate and 19 g fat.
How many calories are in 1 × cup (64 g) of Roasted whole pumpkin and squash seeds?
1 × cup (64 g) of Roasted whole pumpkin and squash seeds has 285 kcal, with 12 g protein, 23 g carbohydrate and 12 g fat.
How many calories are in 1 × oz (85 seeds) (28.4 g) of Roasted whole pumpkin and squash seeds?
1 × oz (85 seeds) (28.4 g) of Roasted whole pumpkin and squash seeds has 126 kcal, with 5.3 g protein, 10 g carbohydrate and 5.5 g fat.
How many calories are in 2 × cup (128 g) of Roasted whole pumpkin and squash seeds?
2 × cup (128 g) of Roasted whole pumpkin and squash seeds has 571 kcal, with 24 g protein, 45 g carbohydrate and 25 g fat.
How many calories are in ½ × cup (32 g) of Roasted whole pumpkin and squash seeds?
½ × cup (32 g) of Roasted whole pumpkin and squash seeds has 143 kcal, with 5.9 g protein, 11 g carbohydrate and 6.2 g fat.
How many calories are in 3 × cup (192 g) of Roasted whole pumpkin and squash seeds?
3 × cup (192 g) of Roasted whole pumpkin and squash seeds has 856 kcal, with 36 g protein, 68 g carbohydrate and 37 g fat.
How many calories are in 4 × cup (256 g) of Roasted whole pumpkin and squash seeds?
4 × cup (256 g) of Roasted whole pumpkin and squash seeds has 1142 kcal, with 48 g protein, 91 g carbohydrate and 50 g fat.
Source: USDA FoodData Central 168601 · per 100 g · carbohydrate per EU label, fibre excluded
