Nut and Seed Products
Seeds, pumpkin and squash seed kernels, dried
Per 100 g · USDA FoodData Central — SR Legacy (April 2018)
g
Nutrition
Amounts for your selected weight
559kcalCalories
30.2gProtein
10.7gCarbohydrate
49.1gFat
Fiber6 g
Sugars1.4 g
Sodium7 mg
Calcium46 mg
Iron8.8 mg
Potassium809 mg
Vitamin C1.9 mg
Water5.2 g
All available nutrients+
| Nutrient | Amount |
|---|---|
| Water | 5.23 G |
| Energy | 559 KCAL |
| Energy | 2,339 kJ |
| Protein | 30.23 G |
| Total lipid (fat) | 49.05 G |
| Ash | 4.78 G |
| Carbohydrate, by difference | 10.71 G |
| Fiber, total dietary | 6 G |
| Sugars, Total | 1.4 G |
| Sucrose | 1.13 G |
| Glucose | 0.13 G |
| Fructose | 0.15 G |
| Lactose | 0 G |
| Maltose | 0 G |
| Galactose | 0 G |
| Starch | 1.47 G |
| Calcium, Ca | 46 MG |
| Iron, Fe | 8.82 MG |
| Magnesium, Mg | 592 MG |
| Phosphorus, P | 1,233 MG |
| Potassium, K | 809 MG |
| Sodium, Na | 7 MG |
| Zinc, Zn | 7.81 MG |
| Copper, Cu | 1.343 MG |
| Manganese, Mn | 4.543 MG |
| Selenium, Se | 9.4 UG |
| Vitamin C, total ascorbic acid | 1.9 MG |
| Thiamin | 0.273 MG |
| Riboflavin | 0.153 MG |
| Niacin | 4.987 MG |
| Pantothenic acid | 0.75 MG |
| Vitamin B-6 | 0.143 MG |
| Folate, total | 58 UG |
| Folic acid | 0 UG |
| Folate, food | 58 UG |
| Folate, DFE | 58 UG |
| Choline, total | 63 MG |
| Vitamin B-12 | 0 UG |
| Vitamin B-12, added | 0 UG |
| Vitamin A, RAE | 1 UG |
| Retinol | 0 UG |
| Carotene, beta | 9 UG |
| Carotene, alpha | 1 UG |
| Cryptoxanthin, beta | 1 UG |
| Vitamin A, IU | 16 IU |
| Lycopene | 0 UG |
| Lutein + zeaxanthin | 74 UG |
| Vitamin E (alpha-tocopherol) | 2.18 MG |
| Vitamin E, added | 0 MG |
| Tocopherol, beta | 0.03 MG |
| Tocopherol, gamma | 35.1 MG |
| Tocopherol, delta | 0.44 MG |
| Tocotrienol, alpha | 0 MG |
| Tocotrienol, beta | 0 MG |
| Tocotrienol, gamma | 0.06 MG |
| Tocotrienol, delta | 0 MG |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Vitamin D (D2 + D3) | 0 UG |
| Vitamin K (phylloquinone) | 7.3 UG |
| Vitamin K (Dihydrophylloquinone) | 0 UG |
| Vitamin K (Menaquinone-4) | 0 UG |
| Fatty acids, total saturated | 8.659 G |
| SFA 4:0 | 0 G |
| SFA 6:0 | 0.001 G |
| SFA 8:0 | 0 G |
| SFA 10:0 | 0.003 G |
| SFA 12:0 | 0.006 G |
| SFA 14:0 | 0.059 G |
| SFA 15:0 | 0.008 G |
| SFA 16:0 | 5.364 G |
| SFA 17:0 | 0.037 G |
| SFA 18:0 | 2.869 G |
| SFA 20:0 | 0.212 G |
| SFA 22:0 | 0.057 G |
| SFA 24:0 | 0.044 G |
| Fatty acids, total monounsaturated | 16.242 G |
| MUFA 14:1 | 0 G |
| MUFA 15:1 | 0 G |
| MUFA 16:1 | 0.048 G |
| MUFA 16:1 c | 0.048 G |
| MUFA 17:1 | 0 G |
| MUFA 18:1 | 16.133 G |
| MUFA 18:1 c | 16.108 G |
| MUFA 20:1 | 0.056 G |
| MUFA 22:1 | 0.001 G |
| MUFA 22:1 c | 0 G |
| MUFA 24:1 c | 0.005 G |
| Fatty acids, total polyunsaturated | 20.976 G |
| PUFA 18:2 | 20.71 G |
| PUFA 18:2 n-6 c,c | 20.667 G |
| PUFA 18:2 CLAs | 0.004 G |
| PUFA 18:3 | 0.12 G |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.12 G |
| PUFA 18:3 n-6 c,c,c | 0 G |
| PUFA 18:4 | 0 G |
| PUFA 20:2 n-6 c,c | 0.004 G |
| PUFA 20:3 | 0 G |
| PUFA 20:3 n-3 | 0 G |
| PUFA 20:4 n-6 | 0 G |
| PUFA 20:4 | 0.131 G |
| PUFA 20:5 n-3 (EPA) | 0 G |
| PUFA 22:4 | 0.006 G |
| PUFA 22:5 n-3 (DPA) | 0 G |
| PUFA 22:6 n-3 (DHA) | 0 G |
| Fatty acids, total trans | 0.064 G |
| Fatty acids, total trans-monoenoic | 0.026 G |
| TFA 16:1 t | 0 G |
| TFA 18:1 t | 0.025 G |
| TFA 22:1 t | 0.001 G |
| TFA 18:2 t not further defined | 0.039 G |
| Fatty acids, total trans-polyenoic | 0.039 G |
| Cholesterol | 0 MG |
| Tryptophan | 0.576 G |
| Threonine | 0.998 G |
| Isoleucine | 1.281 G |
| Leucine | 2.419 G |
| Lysine | 1.236 G |
| Methionine | 0.603 G |
| Cystine | 0.332 G |
| Phenylalanine | 1.733 G |
| Tyrosine | 1.093 G |
| Valine | 1.579 G |
| Arginine | 5.353 G |
| Histidine | 0.78 G |
| Alanine | 1.485 G |
| Aspartic acid | 2.96 G |
| Glutamic acid | 6.188 G |
| Glycine | 1.843 G |
| Proline | 1.316 G |
| Serine | 1.673 G |
| Alcohol, ethyl | 0 G |
| Caffeine | 0 MG |
| Theobromine | 0 MG |
Historic source data. Missing values are shown as unavailable, not zero.
Source: USDA FoodData Central — SR Legacy (April 2018)Open source ↗