Know what’s on your plate
Roasted whole pumpkin and squash seeds
Calories & nutrition
with salt added
Nutrition facts
Per 100 g% DV- Calories 446 kcal —
- Protein 18.6 g 37%
- Carbohydrate 35.4 g 13%
- Fat 19.4 g 25%
- Saturated fat 3.7 g 18%
- Fibre 18.4 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 | 18.6 g | 35.4 g | 19.4 g |
| 1 × cup | 64 g | 285 | 11.9 g | 22.6 g | 12.4 g |
| 1 × oz (85 seeds) | 28.4 g | 126 | 5.3 g | 10 g | 5.5 g |
| 2 × cup | 128 g | 571 | 23.7 g | 45.2 g | 24.8 g |
| ½ × cup | 32 g | 143 | 5.9 g | 11.3 g | 6.2 g |
| 3 × cup | 192 g | 856 | 35.6 g | 67.9 g | 37.2 g |
| 4 × cup | 256 g | 1142 | 47.5 g | 90.5 g | 49.7 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 18.6 g protein, 35.4 g carbohydrate and 19.4 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 11.9 g protein, 22.6 g carbohydrate and 12.4 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 23.7 g protein, 45.2 g carbohydrate and 24.8 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, 11.3 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 35.6 g protein, 67.9 g carbohydrate and 37.2 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 47.5 g protein, 90.5 g carbohydrate and 49.7 g fat.
Source: USDA FoodData Central 168601 · per 100 g · carbohydrate per EU label, fibre excluded
