Seeds, pumpkin and squash seed kernels, dried
Nutrition Facts
Per serving (100 g)
Detailed Breakdown
| Fiber | 6.00 g | 21% DV |
| Sugar | 1.40 g | 3% DV |
| Saturated Fat | 8.66 g | 43% DV |
| Trans Fat | 0.06 g | 0% DV |
| Sodium | 7.00 mg | 0% DV |
| Vitamin A | 16.00 IU | 0% DV |
| Vitamin C | 1.90 mg | 2% DV |
| Calcium | 46.00 mg | 5% DV |
| Iron | 8.82 mg | 49% DV |
| Potassium | 809.00 mg | 17% DV |
* Daily Value (DV) based on 2,000 calorie diet. Source: USDA FoodData Central.
Understanding Seeds, pumpkin and squash seed kernels, dried Nutrition
Per serving of 100g, Seeds, pumpkin and squash seed kernels, dried provides 559 calories with a macronutrient split of roughly 20% protein, 7% carbohydrates, and 73% fat. This makes it a fat-dominant, high-calorie food within the Nuts & Seeds category.
Key nutritional highlights: Among the macronutrients and micronutrients tracked, Seeds, pumpkin and squash seed kernels, dried stands out for its high protein content (30.2g) — relevant for muscle recovery and satiety; substantial fiber (6.0g) — supports digestive health; iron content (8.8mg) — supports oxygen transport; good potassium (809mg) — heart and muscle function.
How it fits in a balanced diet: Fat provides most of the calories (73%) — typical of nuts, oils, and dairy products. These foods are calorie-dense and can be used in smaller portions for flavor, satiety, or as part of higher-fat dietary patterns.
Note from Fanny Engriana (HealthSavvyGuide is engineered as a USDA FoodData aggregator, not medical practice): All numbers above are derived from official USDA FoodData Central. They reflect typical values for the food entry — actual values vary by brand, preparation, and source. For personalized nutrition guidance, consult a registered dietitian.