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Nutritional Profile of Whole Pumpkin & Squash Seeds (Roasted, With Salt Added, Seeds)

We got 59 nutritional values in our nutrition profile for Whole Pumpkin & Squash Seeds (Roasted, With Salt Added, Seeds).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks quite high (Top 100) for six nutrients.

Most notable of them being

Also, when compared to all foods, it ranks high (Top 250) for 12 additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Nuts and Seeds) shows that it ranks top-of-the-line (Top 10) for five nutrients.

Most notable of them being

Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for 10 additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Whole Pumpkin & Squash Seeds (Roasted, With Salt Added, Seeds)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Whole Pumpkin & Squash Seeds (Roasted, With Salt Added, Seeds)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Whole Pumpkin & Squash Seeds (Roasted, With Salt Added, Seeds)

53.8%
19.4%
18.6%
4.5%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Whole Pumpkin & Squash Seeds (Roasted, With Salt Added, Seeds)

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Whole Pumpkin & Squash Seeds (Roasted, With Salt Added, Seeds)

3.7%
6%
8.8%
Saturated
Mono
Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Whole Pumpkin & Squash Seeds (Roasted, With Salt Added, Seeds)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Whole Pumpkin & Squash Seeds (Roasted, With Salt Added, Seeds)

In food category: Nuts and Seeds

Carbohydrates (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
53.8 g
15.3 g
10
467
Fiber, total dietary
18.4 g
5.2 g
3
78
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
6 g
1.7 g
109
790
Fatty Acids, total polyunsaturated
8.8 g
2.5 g
89
291
Fatty Acids, total saturated
3.7 g
1 g
124
1083
Total Lipid (Fat)
19.4 g
5.5 g
116
455
Saturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Lauric Acid (12:0)
19 mg
5.4 mg
39
691
Myristic Acid (14:0)
22 mg
6.2 mg
64
1128
Palmitic Acid (16:0)
2.4 g
671.9 mg
113
893
Stearic Acid (18:0)
1.2 g
337.4 mg
83
648
Monounsaturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleic Acid (18:1)
6 g
1.7 g
107
742
Palmitoleic Acid (16:1)
42 mg
11.9 mg
67
941
Polyunsaturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Linoleic Acid (18:2 n-6)
8.8 g
2.5 g
81
260
Linolenic Acid (18:3)
77 mg
21.8 mg
84
879
Amino Acids (19)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
875 mg
248.1 mg
35
247
Arginine
3.1 g
864.7 mg
17
51
Aspartic Acid
1.9 g
530.1 mg
31
202
Betaine
300 µg
85 µg
11
324
Cystine
228 mg
64.6 mg
53
268
Glutamic Acid
3.3 g
924.2 mg
51
316
Glycine
1.4 g
385.6 mg
21
123
Histidine
515 mg
146 mg
31
521
Isoleucine
956 mg
271 mg
20
156
Leucine
1.6 g
445.1 mg
18
188
Lysine
1.4 g
394.1 mg
7
216
Methionine
417 mg
118.2 mg
27
550
Phenylalanine
924 mg
261.9 mg
33
174
Proline
756 mg
214.3 mg
45
401
Serine
868 mg
246.1 mg
42
243
Threonine
683 mg
193.6 mg
36
405
Tryptophan
326 mg
92.4 mg
23
139
Tyrosine
770 mg
218.3 mg
16
303
Valine
1.5 g
422.4 mg
14
86
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
18.6 g
5.3 g
50
377
Water-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
9 µg
2.6 µg
89
446
Folate, food
9 µg
2.6 µg
88
280
Folate, total
9 µg
2.6 µg
90
384
Niacin
286 µg
81.1 µg
154
2245
Pantothenic Acid
56 µg
15.9 µg
102
1129
Riboflavin
52 µg
14.7 µg
122
759
Thiamin
34 µg
9.6 µg
135
850
Vitamin B6
37 µg
10.5 µg
138
944
Vitamin C
300 µg
85 µg
54
620
Fat-soluble Vitamins (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Vitamin A, IU
62 IU
17.6 IU
30
976
Vitamin A, RAE
3 µg
0.9 µg
18
710
Minerals (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
55 mg
15.6 mg
72
492
Copper, Cu
690 µg
195.6 µg
92
271
Iron, Fe
3.3 mg
938.4 µg
79
590
Magnesium, Mg
262 mg
74.3 mg
39
85
Manganese, Mn
496 µg
140.6 µg
87
557
Phosphorus, P
92 mg
26.1 mg
124
572
Potassium, K
919 mg
260.5 mg
20
154
Sodium, Na
2.5 g
720.1 mg
2
64
Zinc, Zn
10.3 mg
2.9 mg
7
84
Other Micronutrients (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
39.1 mg
11.1 mg
49
765
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
4.5 g
1.3 g
70
2439
Other (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
3.8 g
1.1 g
32
282
Kcal (Energy)
446 kcal
126.4 kcal
86
242
KJ (Energy)
1,870 kj
530.1 kj
52
119
Figure 3. Nutritional profile of whole pumpkin & squash seeds (roasted, with salt added, seeds) with 59 nutrient values.

Foods Available Online

We searched Amazon for "Whole Pumpkin & Squash Seeds" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Whole Pumpkin & Squash Seeds (Roasted, With Salt Added, Seeds)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Oz (85 Seeds)28.4 g1.0 oz
Cup64.0 g2.3 oz
Figure 4. Common serving sizes of whole pumpkin & squash seeds (roasted, with salt added, seeds)

1 Similar Nuts or Seeds

Explore the nutrient content of similar nuts and seeds below by clicking on their names.

Similar Nuts and Seeds 1 - 1

Click on the food to explore all the other nutrients it contains.

Whole Pumpkin & Squash SeedsNo of
Nutrients
(Roasted, Without Salt, Seeds)
57
Figure 5. One similar nuts and seeds.

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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