TempoLife › Calorie database › Nuts & seeds › Pumpkin and squash seed kernel, roasted
Pumpkin and squash seed kernel, roasted calories and nutrition facts
100 grams of pumpkin and squash seed kernel, roasted contains 574 calories, with 29.8 g of protein, 14.7 g of carbohydrate and 49.1 g of fat. It provides 6.5 g of fiber and 1.3 g of sugar per 100 g. Most of its calories come from fat.
Where the calories come from
Protein 19% Carbs 9% Fat 72%
How pumpkin and squash seed kernel, roasted compares
Per 100 g, against the closest nuts & seeds in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin and squash seed kernel, roasted | 574 kcal | 29.8 g | 14.7 g | 49.1 g |
| Roasted pumpkin seeds | 574 kcal | 29.8 g | 14.7 g | 47.4 g |
| Pumpkin seeds | 559 kcal | 30.2 g | 10.7 g | 49.1 g |
| Watermelon seed kernels, dried | 557 kcal | 28.3 g | 15.3 g | 47.4 g |
| Hemp seeds | 553 kcal | 31.6 g | 8.7 g | 48.8 g |
Nutrition facts for pumpkin and squash seed kernel, roasted
| Nutrient | Per 100 g |
|---|---|
| Calories | 574 kcal |
| Protein | 29.8 g |
| Carbohydrate | 14.7 g |
| Fat | 49.1 g |
| Fiber | 6.5 g |
| Sugar | 1.3 g |
| Saturated fat | 8.5 g |
| Salt | 0 g |
Print an EU-style nutrition label for pumpkin and squash seed kernel, roasted — per 100 g and per portion.
Vitamins and minerals in pumpkin and squash seed kernel, roasted
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 4.5 mg | 195% |
| Copper | 1.3 mg | 142% |
| Magnesium | 550 mg | 131% |
| Phosphorus | 1174 mg | 94% |
| Zinc | 7.6 mg | 69% |
| Iron | 8.1 mg | 45% |
| Niacin (B3) | 4.4 mg | 28% |
| Potassium | 788 mg | 17% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common pumpkin and squash seed kernel, roasted servings
How many calories in a portion of pumpkin and squash seed kernel, roasted — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 160.7 kcal | 8.3 g | 4.1 g | 13.7 g |
| 100 g (100 g) | 574 kcal | 30 g | 15 g | 49 g |
| 1 cup (118 g) | 677 kcal | 35 g | 17 g | 58 g |
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Frequently asked questions
How many calories are in pumpkin and squash seed kernel, roasted?
Pumpkin and squash seed kernel, roasted has 574 calories per 100 grams.
How much protein is in pumpkin and squash seed kernel, roasted?
Pumpkin and squash seed kernel, roasted contains 29.8 g of protein per 100 g.
How much sugar is in pumpkin and squash seed kernel, roasted?
Pumpkin and squash seed kernel, roasted contains 1.3 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is pumpkin and squash seed kernel, roasted a good source of protein?
Pumpkin and squash seed kernel, roasted provides 29.8 g of protein per 100 g — about 19% of its calories come from protein.
How much fiber does pumpkin and squash seed kernel, roasted have?
Pumpkin and squash seed kernel, roasted has 6.5 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these pumpkin and squash seed kernel, roasted calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #170557 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
