Seeds, pumpkin and squash seed kernels, dried
Portion converter
Nutrition data is published per 100 g. Pick a portion to see what it works out to.
| Nutrient | Per 100 g | In this amount |
|---|---|---|
| Energy(chosen energy value) | 559 kcal | 721 kcal |
| Water | 5.23 g | 6.75 g |
| Energy | 2339 kJ | 3017 kJ |
| Protein | 30.2 g | 39.0 g |
| Total lipid (fat) | 49.0 g | 63.3 g |
| Ash | 4.78 g | 6.17 g |
| Carbohydrate, by difference | 10.7 g | 13.8 g |
| Fiber, total dietary | 6.00 g | 7.74 g |
| Sugars, Total | 1.40 g | 1.81 g |
| Sucrose | 1.13 g | 1.46 g |
| Glucose | 0.13 g | 0.17 g |
| Fructose | 0.15 g | 0.19 g |
| Lactose | 0 g | 0 g |
| Maltose | 0 g | 0 g |
| Galactose | 0 g | 0 g |
| Starch | 1.47 g | 1.90 g |
Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.
About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.
This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.
Nutrition per 100 g
133 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.
| Nutrient | Per 100 g | Samples |
|---|---|---|
| Energy(chosen energy value) | 559 kcal | 0 |
| Water | 5.23 g | 3 |
| Energy | 2339 kJ | 0 |
| Protein | 30.2 g | 3 |
| Total lipid (fat) | 49.0 g | 3 |
| Ash | 4.78 g | 3 |
| Carbohydrate, by difference | 10.7 g | 0 |
| Fiber, total dietary | 6.00 g | 3 |
| Sugars, Total | 1.40 g | 3 |
| Sucrose | 1.13 g | 3 |
| Glucose | 0.13 g | 3 |
| Fructose | 0.15 g | 3 |
| Lactose | 0 g | 3 |
| Maltose | 0 g | 3 |
| Galactose | 0 g | 3 |
| Starch | 1.47 g | 3 |
| Calcium, Ca | 46.0 mg | 3 |
| Iron, Fe | 8.82 mg | 3 |
| Magnesium, Mg | 592.0 mg | 3 |
| Phosphorus, P | 1233.0 mg | 3 |
| Potassium, K | 809.0 mg | 3 |
| Sodium, Na | 7.00 mg | 3 |
| Zinc, Zn | 7.81 mg | 3 |
| Copper, Cu | 1.34 mg | 3 |
| Manganese, Mn | 4.54 mg | 3 |
| Selenium, Se | 9.40 µg | 2 |
| Vitamin C, total ascorbic acid | 1.90 mg | 0 |
| Thiamin | 0.27 mg | 3 |
| Riboflavin | 0.15 mg | 3 |
| Niacin | 4.99 mg | 3 |
| Pantothenic acid | 0.75 mg | 1 |
| Vitamin B-6 | 0.14 mg | 3 |
| Folate, total | 58.0 µg | 0 |
| Folic acid | 0 µg | 0 |
| Folate, food | 58.0 µg | 0 |
| Folate, DFE | 58.0 µg | 0 |
| Choline, total | 63.0 mg | 0 |
| Vitamin B-12 | 0 µg | 0 |
| Vitamin B-12, added | 0 µg | 0 |
| Vitamin A, RAE | 1.00 µg | 1 |
| Retinol | 0 µg | 0 |
| Carotene, beta | 9.00 µg | 1 |
| Carotene, alpha | 1.00 µg | 1 |
| Cryptoxanthin, beta | 1.00 µg | 1 |
| Vitamin A, IU | 16 IU | 1 |
| Lycopene | 0 µg | 1 |
| Lutein + zeaxanthin | 74.0 µg | 1 |
| Vitamin E (alpha-tocopherol) | 2.18 mg | 3 |
| Vitamin E, added | 0 mg | 0 |
| Tocopherol, beta | 0.03 mg | 3 |
| Tocopherol, gamma | 35.1 mg | 3 |
| Tocopherol, delta | 0.44 mg | 3 |
| Tocotrienol, alpha | 0 mg | 3 |
| Tocotrienol, beta | 0 mg | 3 |
| Tocotrienol, gamma | 0.06 mg | 3 |
| Tocotrienol, delta | 0 mg | 3 |
| Vitamin D (D2 + D3), International Units | 0 IU | 0 |
| Vitamin D (D2 + D3) | 0 µg | 0 |
| Vitamin K (phylloquinone) | 7.30 µg | 3 |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 3 |
| Vitamin K (Menaquinone-4) | 0 µg | 3 |
| Fatty acids, total saturated | 8.66 g | 0 |
| SFA 4:0 | 0 g | 3 |
| SFA 6:0 | 0.00 g | 3 |
| SFA 8:0 | 0 g | 3 |
| SFA 10:0 | 0.00 g | 3 |
| SFA 12:0 | 0.01 g | 3 |
| SFA 14:0 | 0.06 g | 3 |
| SFA 15:0 | 0.01 g | 3 |
| SFA 16:0 | 5.36 g | 3 |
| SFA 17:0 | 0.04 g | 3 |
| SFA 18:0 | 2.87 g | 3 |
| SFA 20:0 | 0.21 g | 3 |
| SFA 22:0 | 0.06 g | 3 |
| SFA 24:0 | 0.04 g | 3 |
| Fatty acids, total monounsaturated | 16.2 g | 0 |
| MUFA 14:1 | 0 g | 3 |
| MUFA 15:1 | 0 g | 3 |
| MUFA 16:1 | 0.05 g | 3 |
| MUFA 16:1 c | 0.05 g | 3 |
| MUFA 17:1 | 0 g | 3 |
| MUFA 18:1 | 16.1 g | 3 |
| MUFA 18:1 c | 16.1 g | 3 |
| MUFA 20:1 | 0.06 g | 3 |
| MUFA 22:1 | 0.00 g | 3 |
| MUFA 22:1 c | 0 g | 3 |
| MUFA 24:1 c | 0.01 g | 3 |
| Fatty acids, total polyunsaturated | 21.0 g | 0 |
| PUFA 18:2 | 20.7 g | 3 |
| PUFA 18:2 n-6 c,c | 20.7 g | 3 |
| PUFA 18:2 CLAs | 0.00 g | 3 |
| PUFA 18:3 | 0.12 g | 3 |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.12 g | 3 |
| PUFA 18:3 n-6 c,c,c | 0 g | 3 |
| PUFA 18:4 | 0 g | 3 |
| PUFA 20:2 n-6 c,c | 0.00 g | 3 |
| PUFA 20:3 | 0 g | 3 |
| PUFA 20:3 n-3 | 0 g | 3 |
| PUFA 20:4 n-6 | 0 g | 3 |
| PUFA 20:4 | 0.13 g | 3 |
| PUFA 20:5 n-3 (EPA) | 0 g | 3 |
| PUFA 22:4 | 0.01 g | 3 |
| PUFA 22:5 n-3 (DPA) | 0 g | 3 |
| PUFA 22:6 n-3 (DHA) | 0 g | 3 |
| Fatty acids, total trans | 0.06 g | 0 |
| Fatty acids, total trans-monoenoic | 0.03 g | 0 |
| TFA 16:1 t | 0 g | 3 |
| TFA 18:1 t | 0.03 g | 3 |
| TFA 22:1 t | 0.00 g | 3 |
| TFA 18:2 t not further defined | 0.04 g | 3 |
| Fatty acids, total trans-polyenoic | 0.04 g | 0 |
| Cholesterol | 0 mg | 0 |
| Tryptophan | 0.58 g | 0 |
| Threonine | 1.00 g | 0 |
| Isoleucine | 1.28 g | 0 |
| Leucine | 2.42 g | 0 |
| Lysine | 1.24 g | 0 |
| Methionine | 0.60 g | 0 |
| Cystine | 0.33 g | 0 |
| Phenylalanine | 1.73 g | 0 |
| Tyrosine | 1.09 g | 0 |
| Valine | 1.58 g | 0 |
| Arginine | 5.35 g | 0 |
| Histidine | 0.78 g | 0 |
| Alanine | 1.49 g | 0 |
| Aspartic acid | 2.96 g | 0 |
| Glutamic acid | 6.19 g | 0 |
| Glycine | 1.84 g | 0 |
| Proline | 1.32 g | 0 |
| Serine | 1.67 g | 0 |
| Alcohol, ethyl | 0 g | 0 |
| Caffeine | 0 mg | 0 |
| Theobromine | 0 mg | 0 |
Why there is only one energy value here
USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 1008 — Energy — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.
Published portion sizes
These are the measured weights this site uses for conversion.
| Portion | Grams | Energy |
|---|---|---|
| 1 (cup) | 129 | 721 |
| 1 (oz) | 28.35 | 158 |
Portions without a measured weight are listed but cannot be converted — we do not guess a weight for them.
Allergens: do not rely on this page
This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.
If you have a food allergy, treat this page as background information only.
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Nut and Seed Products
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (SR Legacy, release 2018-04-01) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27