We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more

Nutritional Profile of Pumpkin & Squash Seed Kernels (Roasted, Without Salt, Seeds)

We got 99 nutritional values in our nutrition profile for Pumpkin & Squash Seed Kernels (Roasted, Without Salt, 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 four nutrients.

These are

Also, when compared to all foods, it ranks quite high (Top 100) for 21 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 great (Top 10) for 26 nutrients.

Most notable of them being

Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for 33 additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Pumpkin & Squash Seed Kernels (Roasted, Without Salt, 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 (Roasted, Without Salt, 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 (Roasted, Without Salt, Seeds)

14.7%
49%
29.8%
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 (Roasted, Without Salt, 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 (Roasted, Without Salt, Seeds)

8.5%
15.7%
19.9%
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 Pumpkin & Squash Seed Kernels (Roasted, Without Salt, 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 (Roasted, Without Salt, Seeds)

In food category: Nuts and Seeds

Carbohydrates (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
14.7 g
4.2 g
133
1355
Fiber, total dietary
6.5 g
1.8 g
46
183
Fructose
70 mg
19.8 mg
8
396
Glucose
70 mg
19.8 mg
12
397
Starch
740 mg
209.8 mg
16
486
Sucrose
1.1 g
323.2 mg
31
343
Sugars (Total incl. NLEA)
1.3 g
365.7 mg
84
1547
Fatty Acids (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
15.7 g
4.5 g
83
242
Fatty Acids, total polyunsaturated
19.9 g
5.6 g
43
132
Fatty Acids, total saturated
8.5 g
2.4 g
40
406
Fatty Acids, total trans
42 mg
11.9 mg
6
719
Total Lipid (Fat)
49 g
13.9 g
71
156
Saturated Fats (12)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Arachidic Acid (20:0)
216 mg
61.2 mg
11
69
Behenic Acid (22:0)
60 mg
17 mg
17
126
Capric Acid (10:0)
2 mg
0.6 mg
34
530
Caproic Acid (6:0)
7 mg
2 mg
15
351
Caprylic Acid (8:0)
2 mg
0.6 mg
32
402
Heptadecanoic Acid (17:0)
38 mg
10.8 mg
8
285
Lauric Acid (12:0)
6 mg
1.7 mg
43
704
Lignoceric Acid (24:0)
43 mg
12.2 mg
17
69
Myristic Acid (14:0)
58 mg
16.4 mg
46
1092
Palmitic Acid (16:0)
5.2 g
1.5 g
21
431
Pentadecanoic Acid (15:0)
8 mg
2.3 mg
3
168
Stearic Acid (18:0)
2.9 g
825 mg
16
332
Monounsaturated Fats (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Brassidic Acid (22:1 t)
1 mg
0.3 mg
2
14
Elaidic Acid (18:1 t)
15 mg
4.3 mg
7
650
Erucic Acid (22:1)
1 mg
0.3 mg
26
210
Nervonic Acid (24:1 c)
10 mg
2.8 mg
5
38
Oleate (18:1 c)
15.6 g
4.4 g
11
85
Oleic Acid (18:1)
15.6 g
4.4 g
82
226
Palmitoleate (16:1 c)
44 mg
12.5 mg
9
460
Palmitoleic Acid (16:1)
44 mg
12.5 mg
65
939
Paullinic Acid (20:1)
53 mg
15 mg
72
421
trans-Monoenoic Fatty Acids
16 mg
4.5 mg
7
640
Polyunsaturated Fats (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Adrenic Acid, AdA (22:4)
5 mg
1.4 mg
2
47
alpha-Linolenic Acid, ALA (18:3 n-3)
111 mg
31.5 mg
8
379
cis-Linoleic Acid (18:2 n-6 c,c)
19.6 g
5.6 g
6
31
Conjugated Linoleic Acid, CLA (18:2)
5 mg
1.4 mg
4
184
Eicosadienoic Acid (20:2 n-6 c,c)
12 mg
3.4 mg
3
132
Eicosatetraenoic Acid, ETA (20:4)
123 mg
34.9 mg
2
171
Linelaidic Acid (18:2 t)
26 mg
7.4 mg
4
169
Linoleic Acid (18:2 n-6)
19.6 g
5.6 g
37
113
Linolenic Acid (18:3)
111 mg
31.5 mg
72
845
trans-Polyenoic Fatty Acids
26 mg
7.4 mg
4
200
Amino Acids (19)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
1.5 g
416.7 mg
13
104
Arginine
5.3 g
1.5 g
7
10
Aspartic Acid
2.9 g
827.8 mg
12
97
Betaine
1.5 mg
425.2 µg
5
312
Cystine
327 mg
92.7 mg
31
169
Glutamic Acid
6.1 g
1.7 g
14
64
Glycine
1.8 g
516 mg
10
77
Histidine
770 mg
218.3 mg
14
276
Isoleucine
1.3 g
357.2 mg
12
86
Leucine
2.4 g
677.6 mg
9
105
Lysine
1.2 g
345.9 mg
11
233
Methionine
595 mg
168.7 mg
16
375
Phenylalanine
1.7 g
484.8 mg
10
41
Proline
1.3 g
368.5 mg
11
138
Serine
1.7 g
467.8 mg
11
52
Threonine
985 mg
279.2 mg
13
114
Tryptophan
569 mg
161.3 mg
9
34
Tyrosine
1.1 g
306.2 mg
11
72
Valine
1.6 g
442.3 mg
12
79
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
29.8 g
8.4 g
13
148
Water-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
57 µg
16.2 µg
55
398
Folate, food
57 µg
16.2 µg
54
232
Folate, total
57 µg
16.2 µg
55
327
Niacin
4.4 mg
1.3 mg
55
840
Pantothenic Acid
570 µg
161.6 µg
58
621
Riboflavin
150 µg
42.5 µg
87
661
Thiamin
70 µg
19.8 µg
125
814
Vitamin B6
100 µg
28.3 µg
129
881
Vitamin C
1.8 mg
510.3 µg
39
605
Fat-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Carotene
1 µg
0.3 µg
4
463
alpha-Tocopherol
560 µg
158.8 µg
86
587
beta-Carotene
5 µg
1.4 µg
28
1161
beta-Tocopherol
90 µg
25.5 µg
20
75
delta-Tocopherol
280 µg
79.4 µg
17
200
gamma-Tocopherol
12.7 mg
3.6 mg
11
44
Lutein + Zeaxanthin
30 µg
8.5 µg
18
1004
Phylloquinone
4.5 µg
1.3 µg
34
879
Vitamin A, IU
8 IU
2.3 IU
54
1030
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
52 mg
14.7 mg
75
495
Copper, Cu
1.3 mg
362.9 µg
49
129
Iron, Fe
8.1 mg
2.3 mg
14
249
Magnesium, Mg
550 mg
155.9 mg
6
15
Manganese, Mn
4.5 mg
1.3 mg
12
65
Phosphorus, P
1.2 g
331.7 mg
7
21
Potassium, K
788 mg
223.4 mg
29
191
Selenium, Se
9.4 µg
2.7 µg
48
599
Sodium, Na
18 mg
5.1 mg
90
1133
Zinc, Zn
7.6 mg
2.2 mg
13
194
Other Micronutrients (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
beta-Sitosterol
13 mg
3.7 mg
24
65
Campesterol
3 mg
850.5 µg
12
41
Choline
63 mg
17.9 mg
12
531
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
2 g
575.5 mg
109
2612
Other (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
4.4 g
1.2 g
23
236
Kcal (Energy)
574 kcal
162.7 kcal
59
119
KJ (Energy)
2,400 kj
680.4 kj
33
66
Figure 3. Nutritional profile of pumpkin & squash seed kernels (roasted, without salt, seeds) with 99 nutrient values.

Foods Available Online

We searched 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 (Roasted, Without Salt, Seeds)

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

Amount / MeasurementWeight in GrWeight in Oz
Cup118.0 g4.2 oz
Figure 4. Common serving sizes of pumpkin & squash seed kernels (roasted, without salt, seeds)

2 Similar Nuts or Seeds

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

Similar Nuts and Seeds 1 - 2

Click on a food to explore all of the nutrients it contains.

Pumpkin & Squash Seed KernelsNo of
Nutrients
98
(Roasted, With Salt Added, Seeds)
99
Figure 5. Similar nuts and seeds 1 to 2.

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.

Get In Touch With Us!

We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.

We use your questions, comments or suggestions to update and add to our content.

Please don't hesitate to Contact Us and let us know what's on your mind.

Healthy wishes from us at,