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Life is everything. Let's make it a healthy one!

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Life is everything. Let's make it a healthy one!

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Nutritional Profile of Pumpkin & Squash Seed Kernels (Dried, Seeds)

We got 98 nutritional values in our nutrition profile for Pumpkin & Squash Seed Kernels (Dried, Seeds).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks very high (Top 25) for five nutrients.

Most notable of them being

Also, when compared to all foods, it ranks quite high (Top 100) for 19 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 37 nutrients.

Most notable of them being

Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for 23 additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.


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Nutrient Content Of Pumpkin & Squash Seed Kernels (Dried, 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 Pumpkin & Squash Seed Kernels (Dried, 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 Pumpkin & Squash Seed Kernels (Dried, Seeds)

10.7%
49%
30.2%
5.2%
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 Pumpkin & Squash Seed Kernels (Dried, 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 Pumpkin & Squash Seed Kernels (Dried, Seeds)

8.7%
16.2%
21%
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!


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Detailed nutrient profile of Pumpkin & Squash Seed Kernels (Dried, 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: Pumpkin & Squash Seed Kernels (Dried, Seeds)

In food category: Nuts and Seeds

Nutrients (98)
per
100g
per
Oz
Rank
In
Cat.
Rank
All
Foods
Carbohydrates (7)
150 mg
42.5 mg
4
388
130 mg
36.9 mg
8
391
1.5 g
416.7 mg
8
462
1.1 g
320.3 mg
32
344
1.4 g
396.9 mg
83
1536
Fatty Acids (5)
Saturated Fats (11)
212 mg
60.1 mg
12
70
57 mg
16.2 mg
18
129
3 mg
0.9 mg
33
529
1 mg
0.3 mg
17
357
6 mg
1.7 mg
43
704
44 mg
12.5 mg
16
68
59 mg
16.7 mg
45
1091
5.4 g
1.5 g
17
415
2.9 g
813.6 mg
18
336
Monounsaturated Fats (10)
25 mg
7.1 mg
3
640
1 mg
0.3 mg
26
210
16.1 g
4.6 g
10
80
16.1 g
4.6 g
80
221
48 mg
13.6 mg
8
456
48 mg
13.6 mg
63
935
56 mg
15.9 mg
70
418
Polyunsaturated Fats (10)
Amino Acids (18)
1.5 g
419.6 mg
12
103
5.4 g
1.5 g
6
9
3 g
839.1 mg
11
93
332 mg
94.1 mg
30
164
6.2 g
1.8 g
12
60
1.8 g
521.6 mg
9
75
780 mg
221.1 mg
12
266
1.3 g
362.9 mg
11
84
2.4 g
686.1 mg
8
102
1.2 g
351.5 mg
10
231
603 mg
170.9 mg
14
367
1.7 g
490.4 mg
9
40
1.3 g
374.2 mg
10
136
1.7 g
473.4 mg
10
50
998 mg
282.9 mg
12
101
576 mg
163.3 mg
8
31
1.1 g
309 mg
10
71
1.6 g
447.9 mg
11
77
Protein (1)
30.2 g
8.6 g
12
143
Water-soluble Vitamins (9)
58 µg
16.4 µg
54
397
58 µg
16.4 µg
53
231
58 µg
16.4 µg
54
326
5 mg
1.4 mg
48
750
750 µg
212.6 µg
46
448
153 µg
43.4 µg
86
658
273 µg
77.4 µg
68
611
143 µg
40.5 µg
115
838
1.9 mg
538.6 µg
38
604
Fat-soluble Vitamins (12)
1 µg
0.3 µg
4
463
2.2 mg
618 µg
68
425
9 µg
2.6 µg
24
1157
1 µg
0.3 µg
3
184
30 µg
8.5 µg
21
81
440 µg
124.7 µg
10
184
35.1 mg
10 mg
1
9
60 µg
17 µg
9
90
74 µg
21 µg
11
960
7.3 µg
2.1 µg
29
849
16 IU
4.5 IU
50
1022
1 µg
0.3 µg
20
712
Minerals (10)
46 mg
13 mg
78
501
1.3 mg
379.9 µg
44
123
8.8 mg
2.5 mg
13
226
592 mg
167.8 mg
5
14
4.5 mg
1.3 mg
10
63
1.2 g
348.7 mg
6
20
809 mg
229.3 mg
28
184
9.4 µg
2.7 µg
48
599
7 mg
2 mg
99
1145
7.8 mg
2.2 mg
11
182
Other Micronutrients (1)
63 mg
17.9 mg
12
531
Water (1)
5.2 g
1.5 g
58
2399
Other (3)
4.8 g
1.4 g
17
209
559 kcal
158.5 kcal
67
132
2,340 kj
663.4 kj
38
72
Figure 1. Nutritional profile of pumpkin & squash seed kernels (dried, seeds) with 98 nutrient values.

Foods Available Online

We made a search on Amazon for "Pumpkin & Squash Seed Kernels" 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 Pumpkin & Squash Seed Kernels (Dried, Seeds)

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

Amount / MeasurementWeight in GrWeight in Oz
Cup129.0 g4.6 oz

Similar Nuts or Seeds

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

FoodNutrients
Pumpkin & Squash Seed Kernels (2)
(Roasted, With Salt Added, Seeds)

99

(Roasted, Without Salt, Seeds)

99

List of similar nuts and seeds.

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We update/review our recommendations several times per year.

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