Pumpkin and Squash Seed Kernels, Roasted, Salted
680 calories per 1 cup (118 g), from USDA FoodData Central.
Nutrition facts
- Per 1 cup (118 g)% Daily Value
- Calories680 kcal
- Total Fat58 g74%
- Saturated Fat10 g50%
- Trans Fat0 g
- Cholesterol0 mg0%
- Sodium300 mg13%
- Total Carbohydrate17 g6%
- Dietary Fiber8 g27%
- Total Sugars2 g
- Added Sugars—
- Protein35 g
- Vitamin D0 mcg0%
- Calcium60 mg4%
- Iron9.5 mg50%
- Potassium930 mg20%
- Monounsaturated fat19 g
- Polyunsaturated fat23 g
- Vitamin A0 mcg RAE0%
- Vitamin C2 mg2%
- Vitamin E0.7 mg4%
- Vitamin K5 mcg4%
- Thiamin0.08 mg6%
- Riboflavin0.18 mg15%
- Vitamin B60.12 mg6%
- Folate65 mcg DFE15%
- Vitamin B120 mcg0%
- Pantothenic Acid0.7 mg15%
- Phosphorus1,390 mg110%
- Magnesium650 mg150%
- Zinc9 mg80%
- Selenium11 mcg20%
- Copper1.5 mg170%
- Manganese5.3 mg230%
- Choline70 mg15%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories677 kcal → 680 kcal · nearest 10 kcal
- Total Fat57.9 g → 58 g · nearest 1 g
- Saturated Fat10.1 g → 10 g · nearest 1 g
- Trans Fat0.0496 g → 0 g · shown as 0
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium302 mg → 300 mg · nearest 10 mg
- Total Carbohydrate17.4 g → 17 g · nearest 1 g
- Dietary Fiber7.67 g → 8 g · nearest 1 g
- Total Sugars1.52 g → 2 g · nearest 1 g
- Protein35.2 g → 35 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium61.4 mg → 60 mg · nearest 10 mg (FDA guidance)
- Iron9.52 mg → 9.5 mg · nearest 0.1 mg (FDA guidance)
- Potassium930 mg → 930 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
- Protein21% of calories
- Fat77% of calories
- Carbohydrate10% of calories
Questions about Pumpkin and Squash Seed Kernels
How many calories are in Pumpkin and Squash Seed Kernels?
Pumpkin and Squash Seed Kernels, Roasted, Salted has 680 calories per 1 cup (118 g) and 570 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, Roasted, Salted has 35 g of protein per 1 cup (118 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 169415.
- 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
For information only. Check the sources before printing a label.