Roasted Pumpkin and Squash Seeds, Whole, Unsalted — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| Alanine | 0.875 g |
| Arginine | 3.05 g |
| Ash | 3.8 g |
| Aspartic acid | 1.87 g |
| Calcium, Ca | 55 mg |
| Carbohydrate, by difference | 53.8 g |
| Cholesterol | 0 mg |
| Copper, Cu | 0.69 mg |
| Cystine | 0.228 g |
| Energy | 1870 kJ |
| Energy | 446 kcal |
| Fatty acids, total monounsaturated | 6.03 g |
| Fatty acids, total polyunsaturated | 8.84 g |
| Fatty acids, total saturated | 3.67 g |
| Fiber, total dietary | 18.4 g |
| Folate, DFE | 9 µg |
| Folate, food | 9 µg |
| Folate, total | 9 µg |
| Folic acid | 0 µg |
| Glutamic acid | 3.26 g |
| Glycine | 1.36 g |
| Histidine | 0.515 g |
| Iron, Fe | 3.31 mg |
| Isoleucine | 0.956 g |
| Leucine | 1.57 g |
| Lysine | 1.39 g |
| Magnesium, Mg | 262 mg |
| Manganese, Mn | 0.496 mg |
| Methionine | 0.417 g |
| MUFA 16:1 | 0.042 g |
| MUFA 18:1 | 5.98 g |
| Niacin | 0.286 mg |
| Pantothenic acid | 0.056 mg |
| Phenylalanine | 0.924 g |
| Phosphorus, P | 92 mg |
| Potassium, K | 919 mg |
| Proline | 0.756 g |
| Protein | 18.6 g |
| PUFA 18:2 | 8.76 g |
| PUFA 18:3 | 0.077 g |
| Retinol | 0 µg |
| Riboflavin | 0.052 mg |
| Serine | 0.868 g |
| SFA 12:0 | 0.019 g |
| SFA 14:0 | 0.022 g |
| SFA 16:0 | 2.37 g |
| SFA 18:0 | 1.19 g |
| Sodium, Na | 18 mg |
| Thiamin | 0.034 mg |
| Threonine | 0.683 g |
| Total lipid (fat) | 19.4 g |
| Tryptophan | 0.326 g |
| Tyrosine | 0.77 g |
| Valine | 1.49 g |
| Vitamin A, IU | 62 IU |
| Vitamin A, RAE | 3 µg |
| Vitamin B-12 | 0 µg |
| Vitamin B-6 | 0.037 mg |
| Vitamin C, total ascorbic acid | 0.3 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Water | 4.5 g |
| Zinc, Zn | 10.3 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 170188, usda_sr (released 2018-04). https://bettermenu.live/tools/ingredient-search/us/foods/roasted-pumpkin-and-squash-seeds-whole-unsalted-170188/