TempoLife › Calorie database › Nuts & seeds › Whole pumpkin and squash seed, roasted
Whole pumpkin and squash seed, roasted calories and nutrition facts
100 grams of whole pumpkin and squash seed, roasted contains 446 calories, with 18.6 g of protein, 53.8 g of carbohydrate and 19.4 g of fat. It provides 18.4 g of fiber per 100 g. Most of its calories come from carbohydrate.
Where the calories come from
Protein 16% Carbs 46% Fat 38%
How whole pumpkin and squash seed, roasted compares
Per 100 g, against the closest nuts & seeds in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whole pumpkin and squash seed, roasted | 446 kcal | 18.6 g | 53.8 g | 19.4 g |
| Marzipan | 459 kcal | 8 g | 62 g | 21.5 g |
| Trail mix | 462 kcal | 11 g | 49 g | 26 g |
| Almond paste | 458 kcal | 9 g | 47.8 g | 27.7 g |
| Chia seeds | 486 kcal | 16.5 g | 42.1 g | 30.7 g |
Nutrition facts for whole pumpkin and squash seed, roasted
| Nutrient | Per 100 g |
|---|---|
| Calories | 446 kcal |
| Protein | 18.6 g |
| Carbohydrate | 53.8 g |
| Fat | 19.4 g |
| Fiber | 18.4 g |
| Saturated fat | 3.7 g |
| Salt | 0 g |
Print an EU-style nutrition label for whole pumpkin and squash seed, roasted — per 100 g and per portion.
Vitamins and minerals in whole pumpkin and squash seed, 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 |
|---|---|---|
| Zinc | 10.3 mg | 94% |
| Copper | 0.69 mg | 77% |
| Magnesium | 262 mg | 62% |
| Manganese | 0.5 mg | 22% |
| Potassium | 919 mg | 20% |
| Iron | 3.3 mg | 18% |
| Phosphorus | 92 mg | 7% |
| Calcium | 55 mg | 4% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common whole pumpkin and squash seed, roasted servings
How many calories in a portion of whole pumpkin and squash seed, roasted — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 124.9 kcal | 5.2 g | 15.1 g | 5.4 g |
| 1 cup (64 g) | 285 kcal | 12 g | 34 g | 12 g |
| 100 g (100 g) | 446 kcal | 19 g | 54 g | 19 g |
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Frequently asked questions
How many calories are in whole pumpkin and squash seed, roasted?
Whole pumpkin and squash seed, roasted has 446 calories per 100 grams.
How much protein is in whole pumpkin and squash seed, roasted?
Whole pumpkin and squash seed, roasted contains 18.6 g of protein per 100 g.
Is whole pumpkin and squash seed, roasted a good source of protein?
Whole pumpkin and squash seed, roasted provides 18.6 g of protein per 100 g — about 16% of its calories come from protein.
How much fiber does whole pumpkin and squash seed, roasted have?
Whole pumpkin and squash seed, roasted has 18.4 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 whole pumpkin and squash seed, 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 #170188 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
