Food Nutrient Profile - Squash Seed Kernels

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Nutrients in 100 grams of Squash Seed Kernels

Dried Pumpkin And Squash Seed Kernels, also known as pepitas.
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Macros Ratio

Protein Fat Carbs
20%
73%
7%
100 g ▼

Macro Nutrients

Squash Seed Kernels
Energy559 kcal
19.3%
Dried Pumpkin And Squash Seed Kernels provide 559kcal of Energy per 100 grams, meeting 19.3% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat49 g
50.6%
Dried Pumpkin And Squash Seed Kernels provide 49g of Fat per 100 grams, meeting 50.6% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat8.66 g
27%
Dried Pumpkin And Squash Seed Kernels provide 8.66g of Saturated Fat per 100 grams, meeting 27% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.12 g
7.5%
Dried Pumpkin And Squash Seed Kernels provide 0.12g of Omega 3 per 100 grams, meeting 7.5% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 620.7 g
122%
Dried Pumpkin And Squash Seed Kernels provide 20.7g of Omega 6 per 100 grams, meeting 122% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Dried Pumpkin And Squash Seed Kernels provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate10.7 g
8.24%
Dried Pumpkin And Squash Seed Kernels provide 10.7g of Carbohydrate per 100 grams, meeting 8.24% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars1.4 g
1.93%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pumpkin And Squash Seed Kernels provide 1.4g of Sugars per 100 grams, meeting 1.93% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.15 g
0.21%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Dried Pumpkin And Squash Seed Kernels provide 0.15g of Fructose per 100 grams, meeting 0.21% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.13 g
%
Dried Pumpkin And Squash Seed Kernels provide 0.13g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose1.13 g
%
Dried Pumpkin And Squash Seed Kernels provide 1.13g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber6 g
15.8%
Dried Pumpkin And Squash Seed Kernels provide 6g of Fiber per 100 grams, meeting 15.8% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein30.2 g
54%
Dried Pumpkin And Squash Seed Kernels provide 30.2g of Protein per 100 grams, meeting 54% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Squash Seed Kernels
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
Dried Pumpkin And Squash Seed Kernels provide 1μg of Vitamin A per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.27 mg
22.8%
Thiamine
Dried Pumpkin And Squash Seed Kernels provide 0.27mg of Vitamin B1 per 100 grams, meeting 22.8% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.15 mg
11.8%
Riboflavin
Dried Pumpkin And Squash Seed Kernels provide 0.15mg of Vitamin B2 per 100 grams, meeting 11.8% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B35 mg
31%
Niacin, nicotinic acid, niacinamide
Dried Pumpkin And Squash Seed Kernels provide 5mg of Vitamin B3 per 100 grams, meeting 31% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.75 mg
15%
Pantothenic acid
Dried Pumpkin And Squash Seed Kernels provide 0.75mg of Vitamin B5 per 100 grams, meeting 15% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.14 mg
11%
Pyridoxine
Dried Pumpkin And Squash Seed Kernels provide 0.14mg of Vitamin B6 per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B958 μg
14.5%
Folates and Folic Acid
Dried Pumpkin And Squash Seed Kernels provide 58μg of Vitamin B9 per 100 grams, meeting 14.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Pumpkin And Squash Seed Kernels provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C1.9 mg
2.1%
Ascorbic acid
Dried Pumpkin And Squash Seed Kernels provide 1.9mg of Vitamin C per 100 grams, meeting 2.1% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Pumpkin And Squash Seed Kernels provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E2.18 mg
14.5%
Tocopherols and Tocotrienols
Dried Pumpkin And Squash Seed Kernels provide 2.18mg of Vitamin E per 100 grams, meeting 14.5% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K7.3 μg
6.1%
Phytomenadione or phylloquinone
Dried Pumpkin And Squash Seed Kernels provide 7.3μg of Vitamin K per 100 grams, meeting 6.1% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Squash Seed Kernels
Calcium46 mg
4.6%
Dried Pumpkin And Squash Seed Kernels provide 46mg of Calcium per 100 grams, meeting 4.6% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper1.34 mg
149%
Dried Pumpkin And Squash Seed Kernels provide 1.34mg of Copper per 100 grams, meeting 149% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron8.8 mg
110%
Dried Pumpkin And Squash Seed Kernels provide 8.8mg of Iron per 100 grams, meeting 110% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium592 mg
141%
Dried Pumpkin And Squash Seed Kernels provide 592mg of Magnesium per 100 grams, meeting 141% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese4.54 mg
198%
Dried Pumpkin And Squash Seed Kernels provide 4.54mg of Manganese per 100 grams, meeting 198% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus1233 mg
176%
Dried Pumpkin And Squash Seed Kernels provide 1233mg of Phosphorus per 100 grams, meeting 176% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium809 mg
23.8%
Dried Pumpkin And Squash Seed Kernels provide 809mg of Potassium per 100 grams, meeting 23.8% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium9.4 μg
17%
Dried Pumpkin And Squash Seed Kernels provide 9.4μg of Selenium per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium7 mg
0.47%
Dried Pumpkin And Squash Seed Kernels provide 7mg of Sodium per 100 grams, meeting 0.47% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc7.8 mg
71%
Dried Pumpkin And Squash Seed Kernels provide 7.8mg of Zinc per 100 grams, meeting 71% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water5.23 g
0.14%
Dried Pumpkin And Squash Seed Kernels provide 5.23g of Water per 100 grams, meeting 0.14% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Squash Seed Kernels Nutrition Facts | 100 g

Discover the nutritional data of squash seed kernels, including macro and micronutrients, in 100g of dried pumpkin and squash seed kernels. Learn about the health benefits and nutrient content of these seeds.

Vitamins in 100 Grams of Dried Pumpkin and Squash Seed Kernels

Dried pumpkin and squash seed kernels are a nutrient powerhouse! Just 100 grams of these seeds provide an excellent source of Vitamin B1 (Thiamine) and Vitamin B3 (Niacin). These vitamins are essential for energy production and maintaining a healthy nervous system.

Additionally, these seeds offer a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B9 (Folate), and Vitamin E. These vitamins play crucial roles in everything from red blood cell formation to antioxidant protection.

While they contain some Vitamin K, which is important for blood clotting and bone health, they only have trace amounts of Vitamin C. Notably, they lack Vitamin A, Vitamin B12, and Vitamin D.

Minerals in 100 Grams of Dried Pumpkin and Squash Seed Kernels

When it comes to minerals, these seeds truly shine. They are packed with outstanding amounts of Copper, Iron, Magnesium, Manganese, and Phosphorus. These minerals are vital for various bodily functions, including oxygen transport, bone health, and enzyme function.

They are also an excellent source of Potassium and Zinc, which support heart health and immune function, respectively. Additionally, these seeds contain a good amount of Selenium, a powerful antioxidant.

While they have some Calcium, which is essential for bone health, they contain no Sodium, making them a heart-healthy choice.

Macronutrients in 100 Grams of Dried Pumpkin and Squash Seed Kernels

In terms of macronutrients, 100 grams of these seeds are rich in Omega-6 fatty acids, which are crucial for brain function and skin health. They are also an excellent source of Fat, Saturated Fat, and Protein, providing essential building blocks for your body.

These seeds offer a good amount of Omega-3 fatty acids, Carbohydrates, and Fiber, which are beneficial for heart health and digestion. While they contain trace amounts of Sugars, they have no Fructose, making them a great option for those looking to manage their sugar intake.

In summary, dried pumpkin and squash seed kernels are a nutrient-dense food that can significantly contribute to a balanced, whole-food, plant-based diet. Enjoy them as a snack, sprinkle them on salads, or add them to your favorite recipes to boost your nutrient intake!

Frequently Asked Questions about Squash Seed Kernels

What are the health benefits of Squash Seed Kernels?

Squash seed kernels are a great source of plant-based protein, healthy fats, fiber, vitamins, and minerals. They can help support heart health, improve digestion, boost immunity, and provide essential nutrients for overall well-being. Incorporating squash seed kernels into your diet can be a nutritious addition to a vegan lifestyle.

Are there any potential risks or side effects of consuming Squash Seed Kernels?

Squash seed kernels are a nutritious food that can provide essential nutrients such as protein, healthy fats, and minerals. However, consuming them in excess may lead to digestive issues due to their high fiber content. It's important to enjoy them in moderation as part of a balanced diet to avoid any potential side effects.

Can I lose weight by eating more Squash Seed Kernels?

Squash seed kernels are a nutritious snack high in healthy fats and protein, but they are also calorie-dense. While they can be a part of a balanced diet, eating them in excess may not necessarily lead to weight loss. For weight loss, it's important to focus on overall calorie intake, portion control, and incorporating a variety of nutrient-dense foods in your diet.

Can I gain more muscles by eating more Squash Seed Kernels if I train consistently?

Squash seed kernels are a good source of plant-based protein and healthy fats, which can support muscle growth when combined with consistent training. However, for optimal muscle gain, it's important to consume a variety of protein sources and ensure you are meeting your overall calorie and nutrient needs. Consider incorporating a mix of legumes, nuts, seeds, whole grains, and plant-based protein sources to support muscle development.

Can I eat Squash Seed Kernels if I have diabetes?

Yes, squash seed kernels can be a healthy snack option for individuals with diabetes. They are rich in fiber, healthy fats, and plant-based protein, which can help stabilize blood sugar levels and promote overall health. However, it's important to consume them in moderation as they are calorie-dense.

Can I consume Squash Seed Kernels if I am on a Keto diet?

Yes, squash seed kernels can be consumed on a Keto diet as they are low in carbohydrates and high in healthy fats and protein. They can be a good source of nutrients such as magnesium, zinc, and omega-3 fatty acids. Just be mindful of portion sizes as they are calorie-dense.

Can I eat Squash Seed Kernels if I am on a low fat diet?

Yes, you can eat squash seed kernels on a low-fat diet as they are a good source of plant-based protein, fiber, and healthy fats. However, it's important to consume them in moderation as they are calorie-dense.

What is the environmental impact of producing Squash Seed Kernels?

The environmental impact of producing Squash Seed Kernels is relatively low compared to other food sources. Squash plants require minimal water and resources to grow, and the seeds can be harvested without causing significant harm to the environment. Additionally, squash seeds are a rich source of nutrients and can be a sustainable plant-based protein option in a vegan diet.




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