Pumpkin and Squash Seed Kernels, Dried
720 calories per 1 cup (129 g), from USDA FoodData Central.
Nutrition facts
- Per 1 cup (129 g)% Daily Value
- Calories720 kcal
- Total Fat63 g81%
- Saturated Fat11 g56%
- Trans Fat0 g
- Cholesterol0 mg0%
- Sodium10 mg0%
- Total Carbohydrate14 g5%
- Dietary Fiber8 g28%
- Total Sugars2 g
- Added Sugars—
- Protein39 g
- Vitamin D0 mcg0%
- Calcium60 mg4%
- Iron11.4 mg60%
- Potassium1,040 mg20%
- Monounsaturated fat21 g
- Polyunsaturated fat27 g
- Vitamin A0 mcg RAE0%
- Vitamin C2 mg2%
- Vitamin E2.8 mg20%
- Vitamin K9 mcg8%
- Thiamin0.35 mg30%
- Riboflavin0.2 mg15%
- Vitamin B60.18 mg10%
- Folate75 mcg DFE20%
- Vitamin B120 mcg0%
- Pantothenic Acid1 mg20%
- Phosphorus1,590 mg130%
- Magnesium765 mg180%
- Zinc10.1 mg90%
- Selenium12 mcg20%
- Copper1.73 mg190%
- Manganese5.86 mg250%
- Choline80 mg15%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories721 kcal → 720 kcal · nearest 10 kcal
- Total Fat63.3 g → 63 g · nearest 1 g
- Saturated Fat11.2 g → 11 g · nearest 1 g
- Trans Fat0.0826 g → 0 g · shown as 0
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium9.03 mg → 10 mg · nearest 5 mg
- Total Carbohydrate13.8 g → 14 g · nearest 1 g
- Dietary Fiber7.74 g → 8 g · nearest 1 g
- Total Sugars1.81 g → 2 g · nearest 1 g
- Protein39 g → 39 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium59.3 mg → 60 mg · nearest 10 mg (FDA guidance)
- Iron11.4 mg → 11.4 mg · nearest 0.1 mg (FDA guidance)
- Potassium1,043.61 mg → 1,040 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
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Get the full FDA labelWhere the calories come from
- Protein22% of calories
- Fat79% of calories
- Carbohydrate8% of calories
Questions about Pumpkin and Squash Seed Kernels
How many calories are in Pumpkin and Squash Seed Kernels?
Pumpkin and Squash Seed Kernels, Dried has 720 calories per 1 cup (129 g) and 560 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Pumpkin and Squash Seed Kernels?
Pumpkin and Squash Seed Kernels, Dried has 39 g of protein per 1 cup (129 g) and 30 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 170556.
- 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).
More nut and seed products
- Pumpkin and Squash Seed Kernels, Roasted, No Salt
- Pumpkin and Squash Seed Kernels, Roasted, Salted
- Pumpkin and Squash Seeds, Whole, Roasted, Salted
- Pumpkin Seeds (Pepitas), Raw
- Raw Cashew Nuts
- Raw Coconut Meat
- Raw Macadamia Nuts
- Roasted European Chestnuts
- Roasted Pumpkin and Squash Seeds, Whole, Unsalted
- Safflower Seed Kernels, Dried
For information only. Check the sources before printing a label.