Pumpkin and Squash Seed Kernels, Dried — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| Alanine | 1.48 g |
| Alcohol, ethyl | 0 g |
| Arginine | 5.35 g |
| Ash | 4.78 g |
| Aspartic acid | 2.96 g |
| Caffeine | 0 mg |
| Calcium, Ca | 46 mg |
| Carbohydrate, by difference | 10.7 g |
| Carotene, alpha | 1 µg |
| Carotene, beta | 9 µg |
| Cholesterol | 0 mg |
| Choline, total | 63 mg |
| Copper, Cu | 1.34 mg |
| Cryptoxanthin, beta | 1 µg |
| Cystine | 0.332 g |
| Energy | 559 kcal |
| Energy | 2340 kJ |
| Fatty acids, total monounsaturated | 16.2 g |
| Fatty acids, total polyunsaturated | 21 g |
| Fatty acids, total saturated | 8.66 g |
| Fatty acids, total trans | 0.064 g |
| Fatty acids, total trans-monoenoic | 0.026 g |
| Fatty acids, total trans-polyenoic | 0.039 g |
| Fiber, total dietary | 6 g |
| Folate, DFE | 58 µg |
| Folate, food | 58 µg |
| Folate, total | 58 µg |
| Folic acid | 0 µg |
| Fructose | 0.15 g |
| Galactose | 0 g |
| Glucose | 0.13 g |
| Glutamic acid | 6.19 g |
| Glycine | 1.84 g |
| Histidine | 0.78 g |
| Iron, Fe | 8.82 mg |
| Isoleucine | 1.28 g |
| Lactose | 0 g |
| Leucine | 2.42 g |
| Lutein + zeaxanthin | 74 µg |
| Lycopene | 0 µg |
| Lysine | 1.24 g |
| Magnesium, Mg | 592 mg |
| Maltose | 0 g |
| Manganese, Mn | 4.54 mg |
| Methionine | 0.603 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 | 16.1 g |
| MUFA 18:1 c | 16.1 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 |
| Niacin | 4.99 mg |
| Pantothenic acid | 0.75 mg |
| Phenylalanine | 1.73 g |
| Phosphorus, P | 1230 mg |
| Potassium, K | 809 mg |
| Proline | 1.32 g |
| Protein | 30.2 g |
| PUFA 18:2 | 20.7 g |
| PUFA 18:2 CLAs | 0.004 g |
| PUFA 18:2 n-6 c,c | 20.7 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 2:5 n-3 (EPA) | 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 20:3 n-6 | 0 g |
| PUFA 20:4 | 0.131 g |
| PUFA 22:4 | 0.006 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| Retinol | 0 µg |
| Riboflavin | 0.153 mg |
| Selenium, Se | 9.4 µg |
| Serine | 1.67 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 | 5.36 g |
| SFA 17:0 | 0.037 g |
| SFA 18:0 | 2.87 g |
| SFA 20:0 | 0.212 g |
| SFA 22:0 | 0.057 g |
| SFA 24:0 | 0.044 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0.001 g |
| SFA 8:0 | 0 g |
| Sodium, Na | 7 mg |
| Starch | 1.47 g |
| Sucrose | 1.13 g |
| Sugars, total including NLEA | 1.4 g |
| TFA 16:1 t | 0 g |
| TFA 18:1 t | 0.025 g |
| TFA 18:2 t not further defined | 0.039 g |
| TFA 22:1 t | 0.001 g |
| Theobromine | 0 mg |
| Thiamin | 0.273 mg |
| Threonine | 0.998 g |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, delta | 0.44 mg |
| Tocopherol, gamma | 35.1 mg |
| Tocotrienol, alpha | 0 mg |
| Tocotrienol, beta | 0 mg |
| Tocotrienol, delta | 0 mg |
| Tocotrienol, gamma | 0.06 mg |
| Total lipid (fat) | 49 g |
| Tryptophan | 0.576 g |
| Tyrosine | 1.09 g |
| Valine | 1.58 g |
| Vitamin A, IU | 16 IU |
| Vitamin A, RAE | 1 µg |
| Vitamin B-12 | 0 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin B-6 | 0.143 mg |
| Vitamin C, total ascorbic acid | 1.9 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Vitamin E (alpha-tocopherol) | 2.18 mg |
| Vitamin E, added | 0 mg |
| Vitamin K (Dihydrophylloquinone) | 0 µg |
| Vitamin K (Menaquinone-4) | 0 µg |
| Vitamin K (phylloquinone) | 7.3 µg |
| Water | 5.23 g |
| Zinc, Zn | 7.81 mg |

Values are raw as published by USDA at the 100g basis — not rounded per 21 CFR 101.9(c) label-declaration rules, and 100g is USDA's publication basis, not a serving size any US nutrition label declares against.

Source: USDA FoodData Central, FDC ID 170556, usda_sr (released 2018-04). https://bettermenu.live/tools/ingredient-search/us/foods/pumpkin-and-squash-seed-kernels-dried-170556/