Pumpkin and Squash Seed Kernels, Roasted, No Salt — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| Alanine | 1.47 g |
| Alcohol, ethyl | 0 g |
| Arginine | 5.28 g |
| Ash | 4.37 g |
| Aspartic acid | 2.92 g |
| Beta-sitosterol | 13 mg |
| Betaine | 1.5 mg |
| Caffeine | 0 mg |
| Calcium, Ca | 52 mg |
| Campesterol | 3 mg |
| Carbohydrate, by difference | 14.7 g |
| Carotene, alpha | 1 µg |
| Carotene, beta | 5 µg |
| Cholesterol | 0 mg |
| Choline, total | 63 mg |
| Copper, Cu | 1.28 mg |
| Cryptoxanthin, beta | 0 µg |
| Cystine | 0.327 g |
| Energy | 2400 kJ |
| Energy | 574 kcal |
| Fatty acids, total monounsaturated | 15.7 g |
| Fatty acids, total polyunsaturated | 19.9 g |
| Fatty acids, total saturated | 8.54 g |
| Fatty acids, total trans | 0.042 g |
| Fatty acids, total trans-monoenoic | 0.016 g |
| Fatty acids, total trans-polyenoic | 0.026 g |
| Fiber, total dietary | 6.5 g |
| Folate, DFE | 57 µg |
| Folate, food | 57 µg |
| Folate, total | 57 µg |
| Folic acid | 0 µg |
| Fructose | 0.07 g |
| Galactose | 0 g |
| Glucose | 0.07 g |
| Glutamic acid | 6.11 g |
| Glycine | 1.82 g |
| Histidine | 0.77 g |
| Iron, Fe | 8.07 mg |
| Isoleucine | 1.26 g |
| Lactose | 0 g |
| Leucine | 2.39 g |
| Lutein + zeaxanthin | 30 µg |
| Lycopene | 0 µg |
| Lysine | 1.22 g |
| Magnesium, Mg | 550 mg |
| Maltose | 0 g |
| Manganese, Mn | 4.49 mg |
| Methionine | 0.595 g |
| MUFA 14:1 | 0 g |
| MUFA 15:1 | 0 g |
| MUFA 16:1 | 0.044 g |
| MUFA 16:1 c | 0.044 g |
| MUFA 17:1 | 0 g |
| MUFA 18:1 | 15.6 g |
| MUFA 18:1 c | 15.6 g |
| MUFA 20:1 | 0.053 g |
| MUFA 22:1 | 0.001 g |
| MUFA 22:1 c | 0 g |
| MUFA 24:1 c | 0.01 g |
| Niacin | 4.43 mg |
| Pantothenic acid | 0.57 mg |
| Phenylalanine | 1.71 g |
| Phosphorus, P | 1170 mg |
| Potassium, K | 788 mg |
| Proline | 1.3 g |
| Protein | 29.8 g |
| PUFA 18:2 | 19.6 g |
| PUFA 18:2 CLAs | 0.005 g |
| PUFA 18:2 n-6 c,c | 19.6 g |
| PUFA 18:3 | 0.111 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.111 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 | 0.012 g |
| PUFA 20:3 | 0 g |
| PUFA 20:3 n-3 | 0 g |
| PUFA 20:3 n-6 | 0 g |
| PUFA 20:4 | 0.123 g |
| PUFA 22:4 | 0.005 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| Retinol | 0 µg |
| Riboflavin | 0.15 mg |
| Selenium, Se | 9.4 µg |
| Serine | 1.65 g |
| SFA 10:0 | 0.002 g |
| SFA 12:0 | 0.006 g |
| SFA 14:0 | 0.058 g |
| SFA 15:0 | 0.008 g |
| SFA 16:0 | 5.19 g |
| SFA 17:0 | 0.038 g |
| SFA 18:0 | 2.91 g |
| SFA 20:0 | 0.216 g |
| SFA 22:0 | 0.06 g |
| SFA 24:0 | 0.043 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0.007 g |
| SFA 8:0 | 0.002 g |
| Sodium, Na | 18 mg |
| Starch | 0.74 g |
| Stigmasterol | 0 mg |
| Sucrose | 1.14 g |
| Sugars, total including NLEA | 1.29 g |
| TFA 16:1 t | 0 g |
| TFA 18:1 t | 0.015 g |
| TFA 18:2 t not further defined | 0.026 g |
| TFA 22:1 t | 0.001 g |
| Theobromine | 0 mg |
| Thiamin | 0.07 mg |
| Threonine | 0.985 g |
| Tocopherol, beta | 0.09 mg |
| Tocopherol, delta | 0.28 mg |
| Tocopherol, gamma | 12.7 mg |
| Tocotrienol, alpha | 0 mg |
| Tocotrienol, beta | 0 mg |
| Tocotrienol, delta | 0 mg |
| Tocotrienol, gamma | 0 mg |
| Total lipid (fat) | 49 g |
| Tryptophan | 0.569 g |
| Tyrosine | 1.08 g |
| Valine | 1.56 g |
| Vitamin A, IU | 8 IU |
| Vitamin A, RAE | 0 µg |
| Vitamin B-12 | 0 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 1.8 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0 mg |
| Vitamin K (Dihydrophylloquinone) | 0 µg |
| Vitamin K (Menaquinone-4) | 0 µg |
| Vitamin K (phylloquinone) | 4.5 µg |
| Water | 2.03 g |
| Zinc, Zn | 7.64 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 170557, usda_sr (released 2018-04). https://bettermenu.live/tools/ingredient-search/us/foods/pumpkin-and-squash-seed-kernels-roasted-no-salt-170557/