Roasted Pumpkin and Squash Seeds, Whole, Unsalted
290 calories per 1 cup (64 g), from USDA FoodData Central.
Nutrition facts
- Per 1 cup (64 g)% Daily Value
- Calories290 kcal
- Total Fat12 g16%
- Saturated Fat2.5 g12%
- Trans Fat—
- Cholesterol0 mg0%
- Sodium10 mg1%
- Total Carbohydrate34 g13%
- Dietary Fiber12 g42%
- Total Sugars—
- Added Sugars—
- Protein12 g
- Vitamin D0 mcg0%
- Calcium40 mg2%
- Iron2.1 mg10%
- Potassium590 mg15%
- Monounsaturated fat4 g
- Polyunsaturated fat6 g
- Vitamin A0 mcg RAE0%
- Vitamin C0.2 mg0%
- Thiamin0.02 mg2%
- Riboflavin0.03 mg2%
- Vitamin B60.02 mg2%
- Folate5 mcg DFE2%
- Vitamin B120 mcg0%
- Pantothenic Acid0.04 mg0%
- Phosphorus60 mg4%
- Magnesium170 mg40%
- Zinc6.6 mg60%
- Copper0.44 mg50%
- Manganese0.32 mg15%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories285 kcal → 290 kcal · nearest 10 kcal
- Total Fat12.4 g → 12 g · nearest 1 g
- Saturated Fat2.35 g → 2.5 g · nearest 0.5 g
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium11.5 mg → 10 mg · nearest 5 mg
- Total Carbohydrate34.4 g → 34 g · nearest 1 g
- Dietary Fiber11.8 g → 12 g · nearest 1 g
- Protein11.9 g → 12 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium35.2 mg → 40 mg · nearest 10 mg (FDA guidance)
- Iron2.12 mg → 2.1 mg · nearest 0.1 mg (FDA guidance)
- Potassium588 mg → 590 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
Using Roasted Pumpkin and Squash Seeds in a recipe?
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Get the full FDA labelWhere the calories come from
- Protein17% of calories
- Fat39% of calories
- Carbohydrate48% of calories
Questions about Roasted Pumpkin and Squash Seeds
How many calories are in Roasted Pumpkin and Squash Seeds?
Roasted Pumpkin and Squash Seeds, Whole, Unsalted has 290 calories per 1 cup (64 g) and 450 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Roasted Pumpkin and Squash Seeds?
Roasted Pumpkin and Squash Seeds, Whole, Unsalted has 12 g of protein per 1 cup (64 g) and 19 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, SR Legacy, released 2018-04, FDC ID 170188.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
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- Sesame Seed Kernels, Dried, Hulled
- Sesame Seed Kernels, Toasted, Salted, Hulled
For information only. Check the sources before printing a label.