Seeds · SOURCE-BASED NUTRITION
Seeds, pumpkin and squash seeds, whole, roasted, without salt nutrition facts
SR Legacy
Seeds, pumpkin and squash seeds, whole, roasted, without salt. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
ADJUST THE AMOUNT
Nutrition for your portion
Enter a custom amount or choose a documented serving. Every measured nutrient below recalculates from the source reference.
MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 446 kcal | — |
| Protein | 18.6 g | 37.2% |
| Carbohydrate, by difference | 53.8 g | 19.6% |
| Total lipid (fat) | 19.4 g | 24.9% |
| Fiber, total dietary | 18.4 g | 65.7% |
| Fatty acids, total saturated | 3.67 g | 18.4% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 18 mg | 0.8% |
| Potassium, K | 919 mg | 19.6% |
| Calcium, Ca | 55 mg | 4.2% |
| Iron, Fe | 3.31 mg | 18.4% |
| Magnesium, Mg | 262 mg | 62.4% |
| Phosphorus, P | 92 mg | 7.4% |
| Zinc, Zn | 10.3 mg | 93.6% |
| Copper, Cu | 0.69 mg | 76.7% |
| Manganese, Mn | 0.5 mg | 21.6% |
| Vitamin A, RAE | 3 µg | 0.3% |
| Vitamin C, total ascorbic acid | 0.3 mg | 0.3% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Thiamin | 0.03 mg | 2.8% |
| Riboflavin | 0.05 mg | 4% |
| Niacin | 0.29 mg | 1.8% |
| Pantothenic acid | 0.06 mg | 1.1% |
| Vitamin B-6 | 0.04 mg | 2.2% |
| Folate, DFE | 9 µg | 2.3% |
| Vitamin B-12 | 0 µg | 0% |
| Alanine | 0.88 g | — |
| Arginine | 3.05 g | — |
| Ash | 3.8 g | — |
| Aspartic acid | 1.87 g | — |
| Cystine | 0.23 g | — |
| Fatty acids, total monounsaturated | 6.03 g | — |
| Fatty acids, total polyunsaturated | 8.84 g | — |
| Folate, food | 9 µg | — |
| Folate, total | 9 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 3.26 g | — |
| Glycine | 1.36 g | — |
| Histidine | 0.52 g | — |
| Isoleucine | 0.96 g | — |
| Leucine | 1.57 g | — |
| Lysine | 1.39 g | — |
| Methionine | 0.42 g | — |
| MUFA 16:1 | 0.04 g | — |
| MUFA 18:1 | 5.98 g | — |
| Phenylalanine | 0.92 g | — |
| Proline | 0.76 g | — |
| PUFA 18:2 | 8.76 g | — |
| PUFA 18:3 | 0.08 g | — |
| Retinol | 0 µg | — |
| Serine | 0.87 g | — |
| SFA 12:0 | 0.02 g | — |
| SFA 14:0 | 0.02 g | — |
| SFA 16:0 | 2.37 g | — |
| SFA 18:0 | 1.19 g | — |
| Threonine | 0.68 g | — |
| Tryptophan | 0.33 g | — |
| Tyrosine | 0.77 g | — |
| Valine | 1.49 g | — |
| Vitamin A, IU | 62 iu | — |
| Water | 4.5 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Zinc (93.6% DV), Copper (76.7% DV) and Dietary fiber (65.7% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Zinc: immune function and repair
This amount provides 10.3 mg. Zinc supports immune function, DNA and protein synthesis, wound healing, growth and the sense of taste. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.69 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 18.4 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 262 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.5 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePotassium: fluid balance and muscles
This amount provides 919 mg. Potassium supports normal cell function, fluid balance, nerve transmission and muscle contraction. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Zinc
This amount provides 10.3 mg. Zinc supports immune function, DNA and protein synthesis, wound healing, growth and the sense of taste. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
KEEP EXPLORING
Compare another food or find a nutrient
Use the complete Foodmanac catalogue to compare source-based values.