Seeds, pumpkin and squash seed kernels, dried

1 cup (129 g): 721 kcal, 39 g protein, 13.8 g carbohydrate and 63.3 g fat.

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Nutrition Facts

Serving size1 cup (129 g)

Amount per serving

Calories720

% Daily Value*

Total Fat 63g	81%
Saturated Fat 11g	56%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate 14g	5%
Dietary Fiber 8g	28%
Total Sugars 2g
Includes Added Sugars ≤2g	≤4%
Protein 39g	78%
Vitamin D 0mcg	0%
Calcium 60mg	4%
Iron 11.4mg	60%
Potassium 1040mg	20%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (129 g) gives you

High in Protein (78% DV), Dietary fiber (28% DV), Iron (63% DV), Magnesium (182% DV), Phosphorus (127% DV), Potassium (22% DV), Zinc (92% DV), Copper (192% DV), Manganese (255% DV), Selenium (22% DV), Thiamin (B1) (29% DV), Niacin (B3) (40% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

20% protein · 7% carbohydrate · 73% fat

Protein: 39 g 20%
Carbs: 14 g 7%
Fat: 63 g 73%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 4% of foods
Protein: more than 96% of foods
Total fat: less than 4% of foods
Carbohydrate: more than 56% of foods
Dietary fiber: more than 91% of foods
Total sugars: less than 50% of foods
Sodium: less than 85% of foods

All nutrients (59)

Amounts for 1 cup (129 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	721 kcal	559 kcal
Protein	39 g	30.2 g	78%
Carbohydrate	13.8 g	10.7 g	5%
Dietary fiber	7.74 g	6 g	28%
Total sugars	1.81 g	1.4 g
Starch	1.9 g	1.47 g
Water	6.75 g	5.23 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	63.3 g	49 g	81%
Saturated fat	11.2 g	8.66 g	56%
Trans fat	0.083 g	0.064 g
Monounsaturated fat	21 g	16.2 g
Polyunsaturated fat	27.1 g	21 g
Omega-3 ALA	0.155 g	0.12 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	59.3 mg	46 mg	5%
Iron	11.4 mg	8.82 mg	63%
Magnesium	764 mg	592 mg	182%
Phosphorus	1591 mg	1233 mg	127%
Potassium	1044 mg	809 mg	22%
Sodium	9.03 mg	7 mg	0%
Zinc	10.1 mg	7.81 mg	92%
Copper	1.73 mg	1.34 mg	192%
Manganese	5.86 mg	4.54 mg	255%
Selenium	12.1 mcg	9.4 mcg	22%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	1.29 mcg	1 mcg	0%
Vitamin C	2.45 mg	1.9 mg	3%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	2.81 mg	2.18 mg	19%
Vitamin K	9.42 mcg	7.3 mcg	8%
Thiamin (B1)	0.352 mg	0.273 mg	29%
Riboflavin (B2)	0.197 mg	0.153 mg	15%
Niacin (B3)	6.43 mg	4.99 mg	40%
Pantothenic acid (B5)	0.968 mg	0.75 mg	19%
Vitamin B6	0.184 mg	0.143 mg	11%
Folate	74.8 mcg	58 mcg	19%
Vitamin B12	0 mcg	0 mcg	0%
Choline	81.3 mg	63 mg	15%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.743 g	0.576 g
Threonine	1.29 g	0.998 g
Isoleucine	1.65 g	1.28 g
Leucine	3.12 g	2.42 g
Lysine	1.59 g	1.24 g
Methionine	0.778 g	0.603 g
Cystine	0.428 g	0.332 g
Phenylalanine	2.24 g	1.73 g
Tyrosine	1.41 g	1.09 g
Valine	2.04 g	1.58 g
Arginine	6.91 g	5.35 g
Histidine	1.01 g	0.78 g
Alanine	1.92 g	1.49 g
Aspartic acid	3.82 g	2.96 g
Glutamic acid	7.98 g	6.19 g
Glycine	2.38 g	1.84 g
Proline	1.7 g	1.32 g
Serine	2.16 g	1.67 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170556(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.